Round 1: Warm-up – brief 10:00 warm-up, stretch and get ready to go.

Round 2: Audie Murphy

4000 meter row (Rx is 2 mile run) – my time 16:07

5 rounds, 1:00 each of (score reps)

burpees – 11, 8, 7, 9, 10 = 45

air squats – 32, 30, 32, 30, 28 = 152

pull ups – 17, 17, 18, 18, 17 = 87

sit ups – 31, 32, 27, 23, 33 = 146

4000 meter row (Rx is 2 mile run) – my time – 18:05

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2: Rowing Sprints (mark total distance)

3:00/3:00 recover

2:00/2:00 recover

1:00/1:00 recover

2:00/2:00 recover

3:00/3:00 recover

My distance – 3181 meters

(Sub is running/sprints)

Round 1: 10:00 warm-up, then CrossFit’s Baseline for time – 500 meter row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups.  My time – 4:00

Round 2: Kokoro Ab/core for time – 50 flutter kicks (4 ct.), 50 sit ups, 50 leg levers (my time – 3:33), rest 0:30 then 3:00 plank hold (had to break into 2 sets of 2:05 & 0:55).

Round 3: 3 rounds for time

10 four punch sprawl

20 pull ups

30 kettlebell swings (1.5 pood)

My time – 13:56

Round 4: for time

15 kettlebell swings (1.5 pood)

20 push press (45 lb. bar)

20 overhead lunges (45 lb. bar)

My time – 2:11, then max overhead hold with the 45 lb. bar (my time – 1:35)

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2: Row 500′s (4 x 500 meter, rest 2:00 between sets)

My times – 1:39, 1:39, 1:42, 1:43 (I started out strong, at a personal record pace in the first 2 sets, but I could not keep it up for the second half).

Subs can be – 400 meter sprints or 50 double unders.

Round 1: warm-up 2000 meter row, light stretch

Round 2: 20 Plus Workout (subbed 10 – 4 punch sprawl for 200 meter sprint, and Russian twists w/14 lb. ball for sit ups.)

5 rounds for time -

20 pull ups

10 four punch sprawl

20 push ups

10 four punch sprawl

20 knees to chest

10 four punch sprawl

20 air ssuats

10 four punch sprawl

My time – 39:06

Round1: warm-up 10:00 casual row, 10:00 stretch, & ab/core work.

Round 2: For time (barbell 95 lb.)

Row 2000 meters

25 dead lifts

15 thrusters

Row 1500 meters

25 hang cleans

15 lunges (bar on back, 15/side)

Row 1000 meters

25 push press

15 front squat

Row 500 meters

My time – 34:09

Round 1: warm-up, 10:00 row, 10:00 stretch, 30 overhead lunges (15/side, w/25% body wt.)

Round 2: 20 Pieces of Angie (20 rounds for time)

5 pull ups

5 push ups

5 sit ups

5 air squats

My time – 14:38  (my time was a little slow, as my sore ribs hindered my speed on sit-ups.

Round 3: Finisher – max rep (rest 1:00 between each set)

max pull ups – 25

max push ups – 55

max sit ups – 67 (1:00 time limit)

max air squats – 50 (1:00 time limit)

max push press 45 lb. – 50

Round 1: Warm-up with 2000 meter row, 10:00 light stretch, max pull ups, & 100 sit-ups (14 lb. wt.), 50 Russian twists (14 lb.), 50 flutter kicks (4 ct.), 50 crunches.  My reps for pull ups = 21 kipping

Round 2: Barbell Complex: 3 rounds for time (135 lb., go heavy and scale as needed)

15 dead lifts

12 hang cleans

9 push press

6 front squats

My time – 19:02

Round 1: warm-up/light stretch 8:00, then for time – 50 flutter kicks (4 ct.), 50 sit-ups, 500 meter row (or 400 meter run), 100 flutter kicks (4 ct.), 100 sit-ups, 500 meter row (or 400 meter run).  My time – 13:43

Round 2: For time – Air Squats & Pull-Ups

100 air squats, 40 pull ups

80 air squats, 32 pull ups

60 air squats, 24 pull ups

40 air squats, 16 pull ups

20 air squats, 8 pull ups

My time – 17:35