Check out Barbell Shrugged!  Their TechniqueWOD  is an awesome resource for CrossFitters.   Love this site and their podcasts are great too.
Workout 8.8.13
Core Buy In:
3 rounds
15 barbell rollouts
15 back extensions
15 hollow rocks
15 grasshoppers x2
then:
WOD:
21-15-9
KB Swings (55/35)
Burpees
*50 double unders after each set!