Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

CFOZ version

Post rounds completed to comments.

Hang Power Snatch… [wmv][mov]

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…Continue as long as you are able.

Use as many sets each minute as needed.

CFOZ Version

Two minutes of cardio (your choice), Samson stretch, CF warm-up x 3 (x 2 if in first two weeks of WODs).

Post minutes completed to comments.

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

If you have access to a weight room, follow the above link to see what your CF Total is. If not, do three rounds of the warm-up and practice form with a pvc pipe.

Post total to comments.

CrossFit Total (Nicole & Zac)…[wmv][ mov]

Rest day.

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

CFOZ version

Post time to comments.

Snatch…[wmv] [mov] [link]

Nicole Carroll Bodyweight OHS x 15…[wmv][mov]

Demos courtesy of CrossFit Headquarters.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Post times for each round to comments.

If you haven’t done so already, go check out CrossFit Endurance. Your running will thank you for it!

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

5 Squats
5 Push-ups
5 Pull-ups
5 Sit-ups
10 Squats
10 Push-ups
10 Pull-ups
10 Sit-ups
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups

Post time to comments.

Here is a little refresher video on proper squat form from CrossFit Headquarters.

Rest day.

“Annie“

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
20, 15, and 10 rep rounds of:
Single jumps (with or without rope) or Step Ups (if knees cannot take impact, use any hight step availabe)
Sit ups

Here’s the gang at Petranek Fitness doing “Annie,” courtesy of www.petranekfitness.co.

Back Squat 5-5-5-5-5 reps

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Use a pvc pipe or broomstick to practice the form on these. If you have access to weights, begin with a light, empty bar. Take two to three minute breaks between each set to allow glycogen replenishment of the muscles. This is not done for time. You are going for your five rep max (5RM.) Make sure you only count reps where your hips go below parallel.

Post loads to comments.

Here is an instructional video courtesy for the back squat from LaLanne Fitness, owned and operated by Chris LaLanne, grandson of the legendary Jack LaLanne.