7.C

Warmup/Tech: Double unders! learn them. if you dont know what it is... google it.

A) AMRAP 12 min
3 x bodyweight Deadlift (or somewhere around your 6 or 7 rep max)
6 x Pushups
9 x Air Squat

B) AMRAP Double Unders in 5min
OR
100 Double unders for time (as long as it takes! up to 12min cap)

7.B

Warmup/Tech: Split and Push Jerk - keep it light! and low reps.

A1) Bench Press 5, 5, 5, 5, 5 (5x5)
immediately after each set...
A2) AMRAP Jumping Pushups - wtf is that? pushup but hands leave the ground (no clap necesary)
3min rest

Work up to heaviest bench you can do for 5. and keep track of number of reps for each A2.
Mods: regular pushups if you cant jump it. Chest to ground. Hands under shoulders. Elbows back.

B) 1 Mile Run  - For time

Post thoughts/questions on tech as well as weight for 5x5 + reps of amrap per round. and mile time.

Zack. AMRAP means as many rounds as possible. aka do as many jumping pushups as you can after. when you cant leave the ground anymore you're done.

7.A

Tech/Warmup: Overhead Squat 

A) Damper setting 1 - row 800m - not for time

B) 4 rounds of tabata Deadlifts @ 80% of bodyweight - for total reps - OR use a weight that you can hit 6 - 10 reps

+

C) 4 Rounds of tabata Situps - fly, no arms

For total reps - only the 10s break between deads and situps

D) 21 - 15 - 9 - 6 - 3 

95# Push Press - Lighten load if necesary 

Pullups (yes you can kip)

for time

Pullup Mods: jumping pullups - put a box under bar, take as much weight as you can, make sureto press head through at the bottom.

Post reps/time to comments

check demos page for movements and google tabata if you have to. 

6.C

CrossFit Total:

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Warm up for each lift accordingly. 3 attempts at a 1 Rep Max for each lift. Count the weight of the heaviest successful lift for combined total weight. Lifts must be performed in order but with no time limit.

Post Weights to comments.

6.B

Tech: Over Head Squat 

A1) 1km Row

A2) 50 stationary lunges with 45# plate overhead

2 rounds for Time 

100 situps for Time - fly feet and swinging arms allowed