WOD: Front Rack Blast
For Weight/form but do not rest until all is complete
3 Sets:
5 Overhead Press (Pick weight...I will likely do 85lb)
5 Push press - add 10lb
5 Thruster - add 10lb
5 Push Jerk - add 10lb
5 Front Squat - add 10lb
5 Burpees
3min rest

***Choose a weight that will be challenging but you should be able to complete all reps (not easily). In between movements, rack the weight, put on added weight, take a breath and GO..it is a max 10-15s rest, this is supposed to blast your shoulders/legs.  In other works, why don't you go take 8 5-lb plates so you can just slap them on quickly
**Feel free to add to your starting weight in Rd2/3 if it is too light

*NOTE: This is kind of an experiment.  I had a WOD stolen that I wanted to do but I hurt my hip in BBall last night so I cut out running/jumping. 

WOD I made up because I couldn't get any equipment

21-15-9
HOG (hands off ground) Push Up
Sit Up
Overhead Lunge with bar (45lb)
Double Under

Wendler: Overhead Press
Pull Up work

WOD: Made up, so i'm sorry if it sucks
21-15-9
Push Press (95lb) - Do not use a rack on push press if possible (from the ground)
Sit Up
Push Up

-then-
rest 1 min 
- then-

Death By:
Push Press
Sit Up
Push Up
*Do not use a rack on push press if possible (from the ground)

Post time on first workout and then post minute you achieved on the 2nd.

NOTES: Death By - in the first minute, do 1 rep of each movement, in order... 2nd minute, do 2 reps of each movement, in order... go until failure.

Kind of testing this out to see how it goes

I wanted badly to use the workouts from the Crossfit Games finals which are this weekend....but let's just say that I can't even do a scaled version of any of those.

WOD: From Littleton

3 Rounds:
10 Burpees2Lateral Jump (24")
12 KB Snatch (45lb)

-then-

3 Rounds:
10 Back Squats (135lb)
12 Deadlift (135lb)
(use same bar)

Post Total Time

Scale as appropriate for you

*NOTES: Do all 3 rounds of the first Couplet before moving to the next couplet.
-Burpee 2 Lateral Jump means do a burpee and then jump sideways OVER a 24" box/bench/whatever
-KB Snatch is one-arm, choose any arm and switch whenever you want..do all 36 on one arm if you want
-Squats and Deadlift - Use the same bar..don't care if you always start off the ground or rack it for back squats and then drop it to do the deads.

WOD: From OneWorld - also the 1st workout of the 2011 CrossFit Open
10 Min AMRAP
30 double unders
15 Power Snatches (75lb)

I haven't been pounding on Double Unders so I thought I would bring them back...and I couldn't resist using a CrossFit Open workout.

WOD: Modified From Littleton
Modified “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 185lb
KB Swing: 45lb
Clean & Jerk: 115lb

WOD: Adapted from CrossFit Football "Quarter gone bad
Five rounds for total reps of:

Thrusters 95 lbs, 15 seconds
Rest 45 Seconds
Pull Ups & Push Ups*, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

*NOTES:
Pull Ups & Push Ups - I am going to do both within the same 15 seconds...basically I am going to do pull ups to failure, then push ups to failure, and if I still have time i'll go back to pull ups, then back to push ups..etc...always starting with pull ups

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)