Three Hall of Fame Workouts.

From Crossfit Journal
These three workouts can each be used to quantify your capacity in a manner that reflects the CrossFit model for fitness.

What these three workouts have in common is that each is complete in that they are simple, demanding, and effective. We can't think about them without laughing. (They also each use the rower.)

The first is our famous "Fight Gone Bad" workout.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've
used this in 3 and 5 round versions.

The stations are:
1. Wall-ball ­- 20 pound ball, 8 ft target.
2. Sumo deadlift high-pull -­ 75-pounds
3. Box jump -­ 20" box
4. Push press ­- 75 pounds
5. Row ­for calories

The clock does not reset or stop between exercises. On call of "rotate," all athletes must move to next station immediately.
One point is given for each rep, except on the rower, where each calorie is one point.
With this workout we can give an integer value to metabolic preparedness for mixed-modal high intensity efforts matched to professional fight parameters (UFC).

The second is the "Tabata This" workout where the Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times is applied in turn to
the squat, rower, pull-ups, sit-ups, and push-ups with a one-minute rotation break between exercises. Each exercise is scored by the weakest number of reps
(calories on the rower) in each of the eight intervals. During the one-minute rotation/rest time, the clock is not stopped but kept running. The score is the total of
the scores from the five stations.
This workout stands the Tabata interval concept on its head, but is so potent in impact that it stands remembered as a favorite by our crew.

A third classic CrossFit workout is the elegant "row/thruster/pull-up" workout featuring a 1,000-meter row, 45 pound ­ fifty-rep thruster (deep front squat/push-pres), and 30 pull-ups. This pit bull of a workout is scored by the time to complete all exercises. Play with different orders of the three exercises and compare times.

Methinks this WoD deserves a name.