Max Effort Sprints.

10x100m Sprints.

Each one should be an all out effort so rest accordingly between sprints. Also note your recovery time for future reference.

Cindy

As Many Rounds As Possible in 20min.  (AMRAP 20 Min)
5 pullups
10 pushups
15 squats.

Try to get in as much work as possible in 20 minutes.
REMEMBER:  Mechanics first.  Do not sacrifice god form for higher reps.  If your form is not good the reps don't count anyway.  Squats below parallel as always, chest to deck pushups, and chin OVER the bar.

Death by pullups

Every minute on the minute.  1 pullup for the first minute, 2 for the second three for the third etc... until failure to get the required reps for the minute.  Count minutes and reps until failure.  Strict form on this for beginners do not kip.

Back at'r.

My apologies I have been gone for a week and will be gone again next week.  As a result I will post several workouts in a row.  Take rest days as needed.

4x400m sprints.

Rest as needed.  Max effort each time.  Try for the same time per round.

Tabatas

Tabata pullups 4 min (scale with Jumping pullups NOT negatives)

1 min Rest.

Tabata pushups 4 min

1 min Rest.

Tabata situps 4 min

1 min Rest

Tabata squats 4 min

Dr. Tabata discovered that 20 seconds of work at a high intensity with 10 seconds rest was a great way to develop both aerobic and anaerobic capacity.  It works like this 20 seconds of work 10 seconds rest repeated 8 times.  Thats a total of four minutes.  Your score can calculated 2 ways: 1) lowest number of reps of any one set; 2) total number of reps for the full time.  The first method is preferable as the intensity needs to be high and the second method may encourage some one to pace themselves defeating the purpose of the training.   Do this within your limits be that range of motion or scaled exercises.  Likely you will need to scale the pullups and pushups.  Keep the same scaled movement throughout.

Position a clock so you see the second to keep track of the time.  you start your work on the 12 and the 6 resting at the 4 and the 10.  If you have a blackberry or Ipod touch/iphone there are apps that can be downloaded with a tabata/interval timer.

The Next Step

4 Rounds For Time:

Pullups
Pushups
Situps
Squats
Run 400m

Reps per round are 50% of your total per exercise of the previous workout.

The Warmup

There is a warmup suggestion on the crossfit website here.  Look at the workout you are going to do what joints/body parts are involved.  Also consider some of your major weakness'.  If you are not flexible and unable to get below parallel in the squat work on it.  Starting with some dynamic stretching is usually considered best.  Hold the wall swing one leg front to back 10-15 reps/leg pass throughs with a broom stick, twists at the hip as well.  If you are doing heavy lifts warming up the the target areas is important as well as doing lighter weights at higher reps to warmup and confirm your technique.  If you are injured the warmup is a good time to rehab/prehab yourself. www.exrx.net is a useful resource for finding exercises to help solve problems.