Round 1: warm-up with 500 meter run, light stretch, and 15 kettlebell swings, 15 kb cleans (per side), 15 kb snatches (per side), then 100 flutter kicks and 3:00 plank.

Round 2: “Intuition” – 3 rounds for time

21 kb snatches (right side)

21 pull ups

200 meter run

21 kb snatches (left side)

21 pull ups

200 meter run

My time – 22:22 (44 lb. kettlebell)

Round 1:  SGPT warm-up 30:00

Round 2: 500 Double Unders for time

My time – 12:00

Sub could be 2000 single jump rope or 2 mile run for time.

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

Round 2: Man-Maker Endurance for time

5K run

30 man-makers (two 30 lb. db’s)

5k run

My time – 75:27

I mentally crashed on the back 5K, neglecting to be in the moment.  I felt strong in the moment, but defeated myself when I thought about the distance ahead of me.

Round 1: 30:00 warm-up – warrior yoga with some ab/core work.

Round 2: For time

100 double unders, 10 TGU

90 double unders, 9 TGU

80 double unders, 8 TGU

70 double unders, 7 TGU

60 double unders, 6 TGU

50 double unders, 5 TGU

40 double unders, 4 TGU

30 double unders, 3 TGU

20 double unders, 2 TGU

10 double unders, 1 TGU

My time – 30: 58 (using 25 lb. db for TGU)

Sub for DU – 4 x DU rep with single jump rope, or 400 meter sprints

Round 1: warm-up with casual 2000 meter row (or 1 mile run) & 10:00 light stretch.

Round 2: Barbara (non Rx) 5 rounds for time

20 pull ups

30 push ups

40 sit ups

50 air squats

My time – 24:50

Note: the above is 5 RFT no rest, Rx is 3:00 rest between rounds.

Round 1: 20:00 warrior yoga (or SGPT warm-up)

Round 2: 5K Trail Run (for time), wt. vest optional

My time – 35:32 (w/30 lb. vest)

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

Round 2: SEALFIT WOD – for time

2000 meter run

75 pull ups

100 push ups

125 sit ups

150 air squats

2000 meter run

My time – 40:42

Round 1: warm-up with 20:00 warrior yoga (or SGPT warm-up)

Round 2: 50, 40, 30, 20, 10 (50 double unders in each set)

50 DU in each set, countdown for pull ups, push ups, air squats.

My time – 31:09

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

Round 2: CF 12.5 (evolved into a SGPT/SEALFIT type WOD)

AMRAP 7:00 100 lb. thrusters x 3, chest to bar pull up x 3, continue to increase by 3 reps each set.

My reps – 92

1 mile run

AMRAP 7:00 100 lb. thrusters x 3, chest to bar pull ups x 3, etc.

My reps – 61

1 mile run

Total time – 34:01

Round 1: warm-up with 30:00 warrior yoga (or SFPT warm-up, or warm-up of your choice)

Round 2: 10 rounds for time

12 pull ups

12 burpees

My time – 24:53