What I know now, part eleventy-four...

There is a better way to get strong and conditioned than CrossFit; Justin Lascek's Wichita Falls Strength and Conditioning program:

Monday — Squat 5x3, Press 5x3, Power Clean 3x5
Tuesday — Chin-ups 3 sets to failure, 10 min. metabolic conditioning routine
Wednesday — OFF
Thursday — Squat 5x3, Bench 5x3, Deadlift 5x1
Friday — 10 min. metabolic conditioning routine