Saturday

In teams of 2, complete for time:

WOD 1:
100 wall balls 20/14
100 double unders (x3 singles)
100 air squats
(8:00 cap, score is time )

Rest 3 min, then WOD 2:
50 hang cleans 95/65
50 box jump overs 24/20
50 Mountain Climbers X 4 ( Yes, that means 200 reps because I know you will ask :P)
(8:00 cap, score is time )

Rest 3 min, then WOD 3

50 Push Press 75/55

100 Abmat Situps

200m Overhead Barbell Walk (75/55)

(8:00 cap, Score is time)

Saturday

In teams of 2, complete for time:

WOD 1:
100 wall balls 20/14
100 double unders (x3 singles)
100 air squats
(8:00 cap, score is time )

Rest 3 min, then WOD 2:
50 hang cleans 95/65
50 box jump overs 24/20
50 Mountain Climbers X 4 ( Yes, that means 200 reps because I know you will ask :P)
(8:00 cap, score is time )

Rest 3 min, then WOD 3

50 Push Press 75/55

100 Abmat Situps

200m Overhead Barbell Walk (75/55)

(8:00 cap, Score is time)

Friday

Workout of the Day

Fight Gone Worse

3 Rounds for Reps

Barbell Thruster

Double-Under

Burpee

Kettlebell Swing 

GHD Sit-ups

1 minute at each station with a continuous running clock, 1 minute rest after each round.

Post score on board. 

Max Effort Single Element Cardio Day

WHAT DO YOU MEAN BY BROAD TIME AND MODAL DOMAINS ?
In Crossfit we maintain that one is fittest, that exhibits a greater work capacity across broad time and modal domains. Broad time refers to all length of duration of effort. Whether that be five seconds, five minutes, one hour, or three days. Broad modal domains refers to all variety of activity. That would include as many and varied activities as possible. It could be sprinting, running a marathon, maximum weight squat, maximum number of body weight squats in 5 minutes, throwing a ball, shoveling dirt, riding a bike, swimming and the list is near endless.
For many athletes their training exists in a very narrow pathway. For example, the triathlete is considered by many to be the worlds fittest athlete. However the triathlete is very well trained in only one of the three metabolic pathways that fuel all human activity. They are experts when it comes to long, slow duration efforts. Any effort they are confronted with outside of their specialty of long, slow duration is going to present a significant challenge that they are not trained for. On the other end of the spectrum, lets look at a power lifter with a 1000 lb squat. This athlete is a specialist in a super short duration event. Any effort longer than what he trains for will again present significant difficulty given his overall level of fitness. The lesson to take away here is, the breadth and depth of a persons fitness will only be parallel to the breadth and depth of their training stimulus.
At Crossfit, that's why you will find short, middle and long distance work outs. We are seeking to be the proverbial jack of all trades-master at none. You will find greater fitness in working to become a decent sprinter, a good power lifter, a good Olympic lifter, and a good gymnast, than if you pursue mastery in any one of these areas. If you wish to excel in any given sport then make no mistake, you will need to specialize to achieve it. As always specialization comes with a cost to ones over all level of fitness. This is not a matter of judgement it is just the way things work. At Crossfit our specialty is in not specializing. Crossfit is the best way to prepare for anything life may throw at you-the unknown and the unknowable.

Mobility stretches / warmup

WOD #1
Row 500 m
This is an all out effort for time.

* break everyone into heats for larger groups more than 5.

WOD # 2:
Max Double-Unders in 1 minute (mod: max singles)

Rest till everyone has completed WOD 1, then everyone will move on to:

Rest 5 min, then everyone will move on to

WOD # 3:
Death By shuttle Run

With a continuously running clock perform:
Run 10 m in the first 1 min,
Run 20 m in the second 1 min
Run 30 m in the third 1 min
...
Continuing this for as long as you are able.