3 rounds.  Take ~2min of rest between each round.  This isn't meant to be for time, but max reps/weight for each

Power Cleans - Set of 5
Max Muscle Ups - If you can't get to 5, do max pull ups until done
Double Unders - At least 30.  Go for as many in a row as possible.  Don't stop until you break it
Barbell curls - Set of 10.  

Chose a weight for the cleans that pushes you to the limit on the last set.  Go up in weight each set.  The goal for the 3rd round is to not be able to finish the fifth one.   On the curls, keep your elbows pushed against your body.  No cheating

It has been a few weeks since my last post.  Couple things going on in my life that made CrossFit secondary but hopefully I am back on the train now.  Here is the plan: I have mentioned this before that I think there is a solid formula for a workout that will be most beneficial for improvements that I have seen a few other gyms use and I also intend to follow:

5-7min Warmup - nothing fancy, focus on getting a minor sweat going and getting the muscles you are going to use warm (i.e. if you are squatting, do some squats to warm up)
10-15min Strength work - I have been using the Wendler model, but pick your own.  Doing the WOD alone will make you stronger but you need to do some lifting to really see some gains in your CrossFit
10-15min Skill Work - Again, take some time to get better at the things you struggle with (do some O-lifts, handstand push ups, double unders)
10-20min WOD - Here is your CrossFit
5-7min Stretch - My super-lamen formula.  Take a couple minutes to stretch what you used during the workout, then take at least 4 min doing LONG stretches on things that are tight (i.e. for me, with very tight hips, I should do a 2min stretch on each side....other days I work on calves, these are my tight spots)
Total Time: Approx 1hr

I am most certainly a lamen so don't take my word for the above being the best based on my knowledge.  But I like to think I am good at learning from others who are experts and observing.  This is what i've seen very well educated CrossFit gyms/people doing and dammit, it makes sense.  If you don't have that hour, just prioritize...most of the time I would say do a quicker warmup and hit the WOD if you have 20 min but perhaps your goals dictate that you should take that time and just stretch, or just do skill work...whatever, it's all training...just be sure you are actually working towards your goals and not just saying them.

Lastly, I am going to only post WODs from now on (maybe occassionaly mentioning strength or skill work).  That way if you are looking for it you can find it... and you aren't just looking at my workout log.

WOD: From Crossfit Football
As many rounds as possible in 10 minutes:

7 DB Bent Over Rows
7 DB Squat Cleans
7 DB Push Presses

*Use 40lb dumbells (or scale for you)