Round 1: warm-up with easy 1 mile run, light stretch, and ab/core work.

Round 2: Cindy – AMRAP 20:00

5 pull ups

10 push ups

15 air squats

Penalty – for every round short of 20, 400 meter run & 5-10-15 for pull up, push up, squat.  Example if only 18 rounds, then run 400 meters + 5-10-15 of Cindy, then 400 meter run + Cindy round, etc.

My rounds – 21 rounds + 5 pull ups, 10 push ups, 11 squats

Round 1:  warm-up 20:00 with ROM/stretch and 5 rounds of 5 pull ups, 10 push ups, 15 air squats, 20 jumping jacks, then 100 flutter kicks (4 ct.)  & 50 leg levers.

Round 2: Wittman – 7 rounds for time

15 kettlebell swings (53 lb.)

15 squat cleans (95 lb.)

15 box jumps (25 inch)

My time – 34:11

Note: scale weight accordingly, squat cleans done with barbell, but can sub with kb or db.  Sub for box jump is squat jump.

15

Round 1: warm-up with 10:00 to 15:00 of range of motion (ROM)/stretch , then

2:00 max push ups, rest 1:00

2:00 max air squats, rest 1:00

2:00 max sit ups, rest 1:00

Round 2: 4 x 500 meter row (rest 2:00 between sets)

My times – 1:43, 1:43, 1:46, 1:47

Subs for 500 meter row – 400 meter run/sprints, or 50 double unders, or 200 single unders.

Round 1: warm up 30:00 include:

light stretch/ROM

10 rounds of 5 pull ups, 10 push ups, 15 air squats

10:00 ab/core – 0:45 on/0:15 off time splits, choose variety of ab exercises

200 double unders (or 800 single jump rope)

Round 2: AMRAP 20:00

10 push press (two db’s)

15 SDHP (two db’s)

3  Man-makers (two db’s)

5 pull ups (dead hang)

My rounds – 5 rounds + 10 push press + 9 SDHP (using two 35 lb. db’s…scale your weight as necessary).

Round 1: 15:00 warm-up, light stretch and jump rope

Round 2: 50 pull ups (from dead hang) – This is not for time, but should be completed within 10 to 15 minutes.

I completed 50 in 9:38

Round 3: Sledge Hammer tabatta’s (0:20/0:10 time splits)

12 lb. hammer x 10:00 tabatta (e.g. 20 x 0:20/0:10)

Subs: kb or db swings for sledge hammer

Round 4: Ab/core

20 crunches

20 toes to bar (or reverse crunches)

20 V ups

20 bicycles (40 total)

then 3:00 plank

Round 1: warm-up with 5 rounds (not for time) of 500 meter row (or 400 meter run), 5 pull ups, 10 push ups, 15 air squats.

Round 2: Ace – 3 round for time (wt. vest optional)

1 mile run

25 burpees

50 push ups

75 air squats

My time – 52: 21 (w/20 lb. vest)

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

Round 2: Colford (3 rounds for time)

400 meter run

20 pull ups

20 kettlebell swings (53 lb.)

20 kettlebell SDHP

20 kettlebell goblet squats

20 push ups

My time – 19:37

Can sub db for kb.

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

Round 2: 5K Row for time (or 5K run)

My time – 21:05

Round 1: warm-up with 20:00 warrior yoga or SGPT warm-up (www.sealgrinderpt.com)

Round 2: Triple 200 DU’s w/Double Fran – for time

200 double unders

Fran: 21-15-9 for pull ups & thrusters (95 lb.)

200 double unders

Fran: 21-15-9 for pull  ups & thrusters (95 lb.)

200 double unders

My time – 36:28

Sub: for DU’s (800 single jump rope, or 1 mile run), if no barbell for thrusters, sub with two db’s (between 35 lb & 45 lb. db’s).

Round 1: warm-up with 30:00 warrior yoga or SGPT warm-up

Round 2: CrossFit’s “Angie” for time (wt. vest optional)

100 pull ups

100 push ups

100 sit ups

100 air squats

My time -  29:05  (with 30 lb. wt. vest)