As many rounds as possible in 15 minutes of:
7 reps – Full Squat Clean – 115 lbs
15 Pushups
This one got rough in a hurry. The cleans weren’t that hard, except for the fact that you had to clean the weight up, and then drop down to a full depth front squat, and come back up.
The legs feed the wolf gentlemen…
This is the #1 thing we notice when people start Crossfit, whether they came from a globo-gym background, spinning classes, or just plain sitting on the couch, 19 out of 20 people who start Crossfit have a lack of strength in their legs and hips, relative to the strength in the rest of their body. The only people we’ve seen who are (usually) exceptions to this are speed skaters (inline or ice), shorter distance (less than 1 mile typically) track & field athletes, and MMA fighters (this one is hit or miss). For example, walk into a globo-gym, and watch these guys bench pressing 300+ lbs for reps. Then ask that same guy to deadlift (or better yet, full depth squat) that same weight for reps. He MAY be able to do the deadlift, maybe… and most likely can’t squat it. Same goes for a ton of other folks who come through the doors of Crossfit affiliates.
The number one thing you’re going to have to learn to get good at, if you want to prepare for real life, is using your entire body to output a ton of power, especially your legs and hips, and pushing from a strong core (note, that does not mean do “ab crunches”). There’s not too many instances where you’re going to be only using your upper body, though it does happen. That’s why a lot of Crossfit focuses on training legs, hips, and trunk.