Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com), started warm-up with easy 1000 meter run.

Round 2: CrossFit’s “Chelsea”

5 pull ups, 10 push ups, 15 air squats, on the minute, every minute for 30:00

I was able to complete all 30 rounds, each within the minute allowed.  Totals = 150 pull ups, 300 push ups, 450 air squats.

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

Round 2: 4 x 100 Double Unders (rest 2:00 between sets)

My times – 2:03, 1:41, 1:38, 1:36

Subs: 4 x 400 meter run, or 4 x 400 single jump ropes. or 4 x 500 meter rows

Round 1: warm-up with light ROM/stretch, 2:00 max sit ups, and 5 rounds of 5 pull ups, 10 push ups, 15 air squats

Round 2: 100 meter overhead lunge (45 lb.) for time – having to stop (put down wt.) is a 15 push up penalty for 1st time, then 20 push ups for 2nd, up by 5 push ups for each time, so it behooves you to not stop/drop wt.

My time – 5:21, with 60 push -ups (dropped 3 x, thus 15 + 20 + 25 = 60 push ups)

Round 3: 45:00 ruck march (35 lb.)

I used a 35 lb. wt. vest and carried a 9 lb. pvc pipe.  I completed slightly over 2 miles on hilly trail.

Round 1: warm-up with 1 mile run & 15:00  warrior yoga or stretch & ab/core.

Round 2: AMRAP 20:00 (two KB’s or DB’s)

6 SDHP

7 Swings (keep KB’s to outside of knees)

8 Clean & Press (from ground)

9 Squats

10 Snatch

My rounds – 4 + 6 SDHP + 7 Swings + 8 C & P + 9 Squats (two 35 lb. KB’s)

Round 1: 15:00 warm-up with warrior yoga and/or light jump rope & stretch

Round 2: 5 x Heavy Push Press

My sets – 135 x 5, 135 x 5, 140 x 3, 150 x 1, 150 x 1

Round 3: 5K row for time

My time – 19:50

Sub for row is 5K run

Round 1: warm-up 20:00, include 500 meter run, light stretch, and ab/core work.

Round 2: Murph (for time – goal is < 60:00)

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

My time – 51:45 (with 30 lb. vest)

Note: beginner’s do “Slick” Murph (no wt. vest), intermediate 20 lb. vest, advanced 30 lb. or more vest.

Round 1: warm-up 20:00 with light jump rope, stretch, and sprinkle in 35 dead hang pull ups throughout warm-up (as many sets as needed to complete 35)

Round 2: 3 rounds for time (w/two kettlebells or dumbbells)

10 pull ups (no wt. and kipping allowed)

15 thrusters

20 SDHP

My time – 13:43 (using two 35 lb. kb’s)

Round 1: 15:00 warm-up with warrior yoga, stretch and light jump rope.

Round 2: 1000 Double Unders for time

My time – 23:33

Sub: 4000 single jump rope or 5K run for time.

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

Double Unders

Pull ups

Push ups

Sit ups

Air squats

My time – 35:34

Sub for DU’s is x4 single jumps

Round 1: warm-up with 20:00 to 30:00 of Warrior Yoga (or SGPT warm-up www.sealgrinderpt.com)

Round 2: 2000 meter row for time (or 1 mile run)

My time – 7:24 (well off my PR of 7:17, however, I’ve improved my form to allow for longer reach back on my recovery (touching the timer-stand), this will allow for more power once I get my balance.  Thanks to Coach Sean Lake (U.S. CrossFit) for this tip.