Five rounds of:
5  Pull-ups/5  Burpee to Pull-ups
50   Squats
50   Sit-ups
100   Rope Jumps

As a two man team complete:
100   Push-ups
200   Abmat Sit-ups
100   KB Swings
200   Box Jumps
100   Push-press

3 rounds of:
5 stations/1 minute per exercise
45 seconds rest between each exercise

Burpees
Sumo Deadlift High-Pulls
Box Jumps
KB swings
Floor Wipers 95lbs

 10 rounds....
1 thru 10 Burpees:

10   Push-Press 95lbs/65lbs
10   KB swings 53lbs/35lbs
2   Tire Flips
1   Burpee

10   Push-Press 95lbs/65lbs
10   KB swings 53lbs/35lbs
2   Tire Flips
2   Burpees

10   Push-Press 95lbs/65lbs
10   KB swings 53lbs/35lbs
2   Tire Flips
3   Burpees

10   Push-Press 95lbs/65lbs
10   KB swings 53lbs/35lbs
2   Tire Flips
4   Burpees

same as above 10-10-2 plus Burpees 5
same as above 10-10-2 plus Burpees 6
same as above 10-10-2 plus Burpees 7
same as above 10-10-2 plus Burpees 8
same as above 10-10-2 plus Burpees 9
same as above 10-10-2 plus Burpees 10

500 meter Row

21 - 15 - 9 - 3  reps of:
Sit-ups
SDHP
Frog Push-ups
Wall-Ball

500 meter Row

Extra Credit:
Tabata: KB/DB swings and Tuck Jumps

For time:
200 Rope Jumps
21   Knees to Elbows
50   Push-ups
15   Pull-ups

200 Rope Jumps
15   Knees to Elbows
35   Push-ups
12   Pull-ups

200 Rope Jumps
12   Knees to Elbows
20   Push-ups
9   Pull-ups
All workouts will be scaled to your individual fitness level.

For time:
500 meter Row
30 - 25 - 20 - 15 - 10 - 5   Box Jumps
5 - 10 - 15 - 20 - 25 - 30   KB swings
500 meter Row

All workouts will be scaled to your individual fitness level.

For time:
800 meter Row
3 rounds of:   7 Thrusters   7 Pull-ups
600 meter Row
3 rounds of:   5 Thrusters   5 Pull-ups
400 meter Row
3 rounds of:   3 Thrusters   3 Pull-ups

10 rounds of:
10   Burpees
10   Pull-ups
10   Ab roll-outs

Kids Martial Arts and Fitness Class

CrossFit group Class
For time:
800 meter Row
100   Push-ups
25   Sit-ups
400 meter Row
75   Push-ups
50   Sit-ups
200 meter Row
50   Push-ups
75   Sit-ups
100 meter Row
25   Push-ups
100   Sit-ups