"Back to the Basics"

CrossFit Camarillo is rolling out its "Fundamentals Program," a 6-day introduction to CrossFit for newbies, early in the New Year.  I was asked to write/ program "Fundamentals," and I just finished a rough draft last week.  At the end of each day of instruction, the newbies will have a Mini-WOD to complete in order to get a feel for the pace and intensity of regular WODs.  I asked my Conditioning Class today to test out 5 of the 6 Mini-WODs in our hour and fifteen minute session this morning.  Below is what we put ourselves through...

WARM-UP:
*Active Stretch
*400m Run
-then:
10-8-6-4-2 x Air Squat
     -2 x Push-Up b/w ea. set of Squats

MINI-WOD #1:
4 Rounds -
*200m Run
*5 x Burpee
*10 x KB Swing (a: 70/53, i: 53/35, b: 35/18)

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #2:
BUY IN: 100 x Double-Under (sub: 250 Singles or 100 Lateral Bar Hop)
-no rest-
21-15-9 x
*Back Squat
*Pull-Up
-no rest-
BUY OUT: 100 x Double-Under (same sub as above)

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #3:
10-8-6-4-2 x
*Push Press (a: 135/95, i: 95/65, b: 65/35)
*Box Jump (30/24)
*lengths of 10m Shuttle Sprint

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #4:
3 Rounds of 30 sec. ON/ 30 sec. OFF -
*KB Sumo Deadlift High Pull (a: 70/53, i: 53/35, b: 35/18)
*Toes-to-Bar
*Ball Slam (30/20)

MINI-WOD #5:
"Grace - Plus" -
*30 x Clean & Jerk
     1 x Bar-Facing Burpee after every 3rd rep