Do as many rounds as possible in 10 minutes:
5 push-ups
10 sit-ups
15 squats
Report total number of rounds completed.

As we’re not receiving any feedback, we’re providing cookie-cutter difficulty levels (scaling) for these workouts. For now we’ll call these Levels 1, 2 and 3 in increasing level of difficulty.

Level 1:
3 rounds

100 rope jumps
12-9-6 push-ups
12-9-6 ab-rolls OR knees-to-chest

For Time.

Level 2:
3 rounds, 15-12-9

double-unders (or 120 rope jumps each round)
push-ups
ab-rolls OR knees-to-chest

For Time.

Level [...]

100 air squats
10 dumbbell push press each time you stop
Choose a dumbbell weight which is too heavy to shoulder press 10 times. The push press is considerably stronger, if you use correct technique. This will force you to do the push press correctly, an important skill to develop and a potent contributor to strength development.
If [...]

New exercises in this series include squat jumps, dumbbell swings, sumo-deadlift high-pulls (SDHP), leaning-rest dumbbell rows, bear crawls and handstands. We will post How To explanations for these exercises soon.
Notice that the only equipment required for these workouts are dumbbells, though different weights are needed: 5 lb dumbbells for the “TarBaby” and much heavier [...]

I will continue to post beginners’ workouts. This current, specific series we’ll call the Adobe Workouts (First week’s plan), and here is Adobe Workouts, Series 2.
The Adobe workouts are designed around the abilities, needs and constraints of specific trainees. Their only equipment is a few denominations of dumbbells (5, 8, 10, 12, and 25 lbs) [...]

Today was a rest day. I’ve been prescribing Tabatas to others recently, but haven’t done any myself for a long time, more than 6 weeks. Need a dose, so
Tabata push-ups: 17-17-17-17-13-7-6-7 = 101 total, less than my previous 105. I expected to increase, but I haven’t done push-ups in over a month. Yes, you should [...]

An important benchmark WOD to Kirez. Also our 2nd CrossFit WOD ever.
We did this 3 months ago on January 24th.
Kirez’s times then: 1:10, 1:34, 1:29, 1:26
Tash’s times then: 2:04, 2:14, 2:22, 2:23
Tonight:
Kirez: 1:03, 1:13, 1:12, 1:14
Tash: 1:46, 1:59, 2:17, 2:20
PRs for both of us. Kirez’s goal is to run a sub-60. Need to drop [...]

Tash did two workouts today; first,
Grace, 30 x 45 lb. power clean & push-press: 3:50
PR by 2:05.
Then the CrossFit.com WOD, Quarter Gone Bad, scaled:

5 rounds,
15 seconds, 45 lb. squat thrusters, 45 seconds rest;
15 seconds, ring rows, 45 seconds rest;
15 seconds, burpees, 45 seconds rest.
Maximize reps in each round, score = total reps.
1: 3-4-3
2: 3-5-3
3: 3-5-3
4: [...]

Homemade WOD on 13 April, 2008
Kirez:
4 rounds:
200 m run
15 pull-ups
10 x 100 lbs Overhead Squats
For Time.
9:39
200m* splits: 0:39, 0:49, 1:02, 1:06
*course involved terrain and out-and-back turnaround
Felt like fight gone bad, lungs on fire. Snatched 100 lb barbell to begin each round of OHS.

One week of workouts designed for beginners to CrossFit. These workouts were prescribed with two specific trainees in mind, including the equipment available to them or lack thereof, and their strengths and weaknesses. Others will need to adjust the difficulty to their own experience and conditioning.
Monday
12-9-6 (reps; 12 reps first round, 9 reps second [...]

A quick-n-dirty summary of essential squat technique:

Absolutely critical that you go below parallel, where below parallel means the crease in the front of the hip goes below the top of the kneecap.*
The femur should track parallel over the foot - the thigh bone and feet are pointed in exactly the same direction, each about 30 [...]

Why do Nancy or Helen to celebrate our victory? I’ll do my own!
I wavered between 3 rounds and 4 rounds when I planned it, and due to natural arrogance, ambition and overconfidence, quickly decided on 4 rounds. I thought I’d call it “crushing 10,000 bureaucrats”. Midway through the run on round 3, I decided [...]

No Equipment Necessary to Measure 400 Meters
Learn how to consistently measure off your paces and you can set up measured runs wherever you go.
When you first learn the skill, you need a reliable measure — the track is good, but 10 meter lines on flat, even ground is ideal.
The key is to use a comfortable, [...]