You should scale these three workouts to your ability level: choose the two-minute, three-minute, four-minute, or the full five-minute version. To tally your ’score,’ if you choose the ‘two-minute’ version, you must spend a cumulative total of 120 seconds in a handstand. Begin the clock when you begin the handstand, clock runs continuously; but only [...]

CrossFit could scare you because we do tons of pull-ups …and you can’t do one.
Being intimidated is unjustified: CrossFitters include many people who could not do a pull-up when they began. The pull-up is easily teachable and achievable — you can begin right here, right now.
The following will give you a schedule consisting [...]

3 rounds of:

30 slalom jumps
30 sit-ups
30 supermans

For Time.
Supermans (laying on stomach, arch your back to raise your chest off the floor) can be substituted with back extensions on a roman chair or swiss ball (with feet anchored somehow), or with Good Mornings.
For an easier version, scale to 20 reps of each exercise, but remain at [...]

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

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 [...]

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.

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 [...]