We're taking a break until January 3rd. If you're hungry for more workouts, visit www.crossfit.com.
"Fight Gone Bad!"Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Practice your jumping abilities. Find some stairs and see how many you can take at a time. Try jumping from one foot and from both. See how many consecutive jumps you can make. Improvise. Jump up. Jump down. Have fun.
3-3-3-2-2-2-1-1: Power cleans
"Lynne"Five rounds for max reps of: Body weight bench press Pull-ups
Nasty girlsThree rounds for time: 50 squats 7 muscle ups ( video) 10 hang clean (30kgs)
3-3-3-3-3-3-3-3: Overhead squats ( video)
Handstand practice.  Spend 20 minutes practicing your handstand technique. Practice how to kick up into a handstand, how to safely land/roll and how to walk. Read this great handstand tutorial from Beast Skills.
5 x 400m run @ maximum effort. Sounds easy. It isn't.
21-15-9: Thrusters, 30kg Pull-ups (kipping pull-ups are okay) Time yourself.
One minute each for five rounds of: Skipping (double unders if you can) Pushups Row Walking lunges [Rest]
For time: 50 step/box jumps, 60cm 25 thrusters, 30kg 50 back extensions 25 handstand push ups 50 dumbbell cleans, 2x10kg 25 burpies
1-1-1-1-1-1-1-1: Deadlift (FYI: that means eight singles at your max.)
For time: 400m run OR 500m row max. pullups 400m run OR 500m row max. thrusters, 30kgs 400m run OR 500m row max. pushups 400m run OR 500m row max. hang cleans, 30kgs ( video) 400m run OR 500m row max. burpies
21-15-9 Turkish Get-up, min. 20kg (Java slide show) Handstand pushup ( video)
Hill sprints: 5 x 200m at maximum effort
For time: 100 squats 100 pushups 100 lunges 100 bar dips
This one is direct from crossfit.com: For time: 65 pound Thrusters, 50 reps ( video) 50 Pull-ups ( video) 65 pound Thrusters, 30 reps 30 Pull-ups 65 pound Thrusters, 20 reps 20 Pull-ups
3-3-3-3-3-3 Overhead squat ( video)
"Cindy" 5 pullups 10 pushups 15 squats Do as many rounds as you can in 20 minutes.
21-15-9 Thrusters (30kg) Handstand push ups
5-4-3-2-1 Back squat Bench press Deadlift Lift as heavy as you can to complete each set.
Feel free to post your results as comments for each workout that you complete. That way you'll be able to compare if and when the workout appears again. And at the very least you'll be recording your progress somewhere.
Five rounds: 500m row 400m run 
The (abridged) filthy fifty.50 Box jumps, 60cm box/step 50 Jumping pull-ups Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 20kgs 50 Back extensions 50 Burpees NOTE: this is a hardcore workout. It's up to you to be sensible and scale the workout to your capabilities. We're serious, take a look at this article on rhabdomyolysis, something you'll be susceptible if you don't look after yourself.
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