Swing, Press, Squat and friends ...

Warm-up:

5:00 @ 8mph
stretching

Swing, Press, Squat for time (from CrossFit.com)

3 Sets of:

1. 20 Kettle-bell Swings (16lbs)
2. 40 Push Press (standard bar)
3. 60 Squats

Total Time: 11:05

And friends ...
Balance Work:

2:00 on the Balance Master (Cheap-o see-saw-like dealie similar to a wobble board but not nearly as cool or useful)

Muscle-Up Training:

7 Sets of:

1. 2 pull-ups
2. 2 dips

Today's crossfit.com workout of the day called for muscle-ups, which, at the moment, are way beyond my fitness level. So, I threw in this quick set to start building up for them.

Tabata Russian Twists:

20, 20, 20, 18, 18, 18, 17, 16

Planks:

1:00 Forward Plank

1:00 Left Side Plank

1:00 Right Side Plank

Tabata Treadmill:

Max'd out the treadmill at 10mph and 7% incline and ran a tabata cycle (You know the drill. 20 seconds on, 10 rest).