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

Round 2: 4 x 100 Battle Rope Jump Rope (9 ft., 1.5 inch diameter, 6 lb. rope)…rest 2:00 between sets

My times – 1:42, 1:46, 1:45, 2:18 (my arms were “fried” by this point).  Subs – 50 DU’s, or 500 meter rows, or 400 meter sprints.

Round 1: warm-up 10:00

Round 2: Swamp Fox – 5 Rounds for time

25 pull ups

30 push ups

40 sit ups

50 air squats

My time – 28:35

Round 3: 5000 meter row for time (Rx is 4 mile run)

My time – 21:32

Round 1: SGPT warm-up 30:00

Round 2: Death by Pull-Ups

1st minute do 1 pull-up, 2nd minute do 2 pull ups, 3rd minute do 3 pull-ups, etc.  The WOD is over when you can’t complete the proper amount of pull ups within that minute.  Partition sets as much as you want, but all pull-ups must be done within the minute or the WOD is over.

I completed 16 full rounds and made it through 12 pull-ups into the 17th round.  Total pull ups completed = 148 (total time of WOD = 17:02

Round 1: 15:00 warm-up, light stretch and jump rope.  Use the warm up as a way to “grease your groove” for the double-unders that will be done in Annie.

Round 2: Annie – for time – 50, 40, 30, 20, 10

Double Unders

Sit ups

My time – 6:15

Round 3: Kokoro Sand Bag for time (I used a 55 lb. bag)

20 dead lifts, 20 push ups on bag, 200 meter run, rest 0:30, then max overhead hold with bag.

My time – 2:09, hold time – 1:30

Round 4: 200 Double Unders for time

My time – 5:20

Round 1: warm-up 20:00, include ab/core work.

Round 2: Holbrook (non Rx) – 10 rounds for time

5 thrusters (115 lb.)

10 pull ups

10 kettlebell swings 1.5 pood (Rx is 100 meter sprints)

My time – 21:42

(I’m inside in a small workout space, thus the swings instead of the 100 meter sprints)

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