Round 1: warm-up with light stretch, then SGPT small space workout 3 rounds of 10 for each – jumping jacks, push ups, air squats, cross kicks, jumping jacks, push press (30 lb. bag), push-ups on bag, squats with bag.

Round 2: Barbell Complex 5 rounds for time (115 lb.)

15 dead lifts

12 hang cleans

9 push press

6 front squats

My time – 20:29

Round 1: 30:00, within the warm-up include the following -

3 x max push-ups (rest 3:00 between sets) – My reps: 53, 34, 40

3 RFT – 10 knees to chest (from bar), 10 leg levers, 10 Thai plank crunch (my time – 2:56), then 3:00 plank hold (I broke mine – 2:10 & 0:50)

Round 2: 4 Punch/Sprawl – As many reps as possible for 20:00

My reps – 232 (make sure you keep up your punching power…punch hard in 4 punch combos…the bag/punching is not a rest).

Round 1: Warm-up 10:00 casual row (or run), 5 x 5 pull ups, 10 push ups, 15 air squats (not for time, but should be done at a pace that is between 5:00 – 7:00), 10:00 light stretch.

Round 2: 3 B’s (from 8 Weeks to SEALFIT, subbed 500 meter row for 400 meter bike) – Max effort

500 meter row – 1:35, rest 2:00

135 lb. bench press – 22 reps, rest 2:00

5 x 20 burpees (rest 2:00 between sets), my times – 1:29, 1:18, 1:12, 1:08, 1:04…this is the way I like it, getting stronger the deeper I get into the “water.”

Round 3: Kokoro ab/core (from SGPT) for time

25 sit-ups (abmat, w/14 lb. d-ball)

25 leg levers

25 crunches

25 flutter kicks (4 ct.)

50 Russian Twists (25/side, w/14 lb. d-ball)

My time – 3:35

Round 1: light warm-up/stretch, then CrossFit’s Baseline

500 meter row

40 air squats

30 sit ups

20 push ups

10 pull ups

My time – 4:04

Round 2: SEALFIT WOD

1 mile run

75 pull ups

100 push ups

125 sledge hammer strikes on tire, 12 lb. hammer (Rx is 125 sit ups)

150 air squats

1 mile run

My time – 38:22

Round 1: warm-up 20:00 (focus a lot on core/abs)

Round 2: 3 rounds for time (1.5 pood kb)

30 swings

20 push ups

10 thrusters (5/side)

My time – 11:24

Round 3: Push Press (1.5 pood kb)

3 x 10 (5/side)

Note: This is the worst workout I’ve had since last year at this time…I chalk it up to “cabin fever” and lack of “safe” outdoor training.  I aim to go another 365 days until my next dud workout…looking forward to getting back to my indoor toys of rower, jump rope, etc. The next time I’m in the North Woods I’ll have all the outdoors to play in again as spring/summer will be in hand.  With this said, I had more good WOD’s here in the winter and got out more in the forest than usual.

Round 1: warm-up 10:00

Round 2: Badger (Hero WOD) – 3 rounds for time

30 squat cleans (95 lb.)

30 pull ups

1000 meter row (subbed this for 800 meter run)

My time – 35:35

Round 1: 15:00 warm-up

Round 2: 4 Rounds for Time

100 double unders (sub is 800 meter run)

30 kettlebell swings (1.5 pood)

30 pull ups

My time – 30:51

Round 1: light warm-up and ab/core – 50 flutter kicks (4 ct.), 40 twists (14 lb. d-ball), 30 sit-ups, 20 hollow rock, 10 rev. crunch

Round 2: Rowing w/Daniel (for time)

50 pull ups

500 meter row

21 thrusters (95 lb.)

1000 meter row

21 thrusters (95 lb.)

500 meter row

50 pull ups

My time – 24:53

Round 1: Warm-up with light stretch, jumping jacks, air squats, etc. 10:00

2:00 max push-ups – 104

2:00 max sit-ups – 100

2:00 max pull-ups (kipping) – 37

Round 2: 100 Curtis P’s for time (65 lb. barbell)

My time – 24:38

Curtis P’s – 1 rep = clean (from floor)-lunge each leg-push press

Round1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2: 5 Rounds for time

10 Four Punch Sprawl

10 Pull-ups

10 Falls + 2 kicks (side fall, back fall, alternate at your discression)

10 Burpees

My time – 22:10