Extra Workouts for the Week!

It's that time of the year when everyone is scrambling to get back in tip top shape (I know I am!) so here are a few extra workouts for the week.

1.  From the CrossFit main site: 

400 m walking lunges (1 lap around the track)
*keep track of time and number of steps

2.  From CrossFit Balance:

Complete 5 rounds for time:
20 burpees
20 overhead walking lunges - each step is one lunge (45lb for men, 25lb for women)
*Scale weight if needed.  We have weight plates in the office at the academy.

Check the CrossFit Balance blog for times posted.  Can anyone finish this in under 11 minutes?
http://www.crossfitbalance.com/blog/2011/4/11/tuesday-april-12-2011.html#comments

3.  Capoeira training:

300 armadas - you can break up the sets however you want and add variations in between.
For example:
Set 1 - armada with one ginga in between
Set 2 - quebra into armada
Set 3 - quebra after armada
Set 4 - quebra into armada quebra after
Set 5 - esquiva lateral then armada
Set 6 - armada esquiva de lado
etc.......