CrossFit Sierra Nevada – CrossFit
Metcon (Time)
4 Rounds
400M Run
12 Thruster 95/65
9 Knee to Elbow
6 Burpee
4 Rounds
400M Run
12 Thruster 95/65
9 Knee to Elbow
6 Burpee
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Banded Hamstring
Open Books
Banded Squat with Shoulder Mobility
21-15-9-15-21
Deadlift 225/155 RX+275/175
Wall Ball Shots 20/14
GH Sit-Ups
Cal Row
10-5-5-4-3-2-2-2-1-1
800M Run Buy In or 1000M Row
14 Minute AMRAP
6 Ring Dips
12 Box Jumps 24/20″
6 Burpee
12 Hand Re-lease Push-Ups
800M Run or 1000M Row (Cash out)
6 Rounds
8 Pull-Ups
8 Deadlift 135/95
8 Clean 135/95
8 Front Squat
8 Push Press
8 TTB
Rx + 155/115
3 Rounds
400M Run or 500M Row
30 KB Swings 24/16kg
20 Walking Lunges Rx+ 24/16kg
10 Ball Slam 40/20
Tabata 8 Rounds 20/10
Pull-Ups
Deadlift 95/65 Rx+135/95
Handstand Push-Up or Push press 95/65
AB mat Sit-Ups
Cal Row
Total reps is score
*one minute rest between exercises
10-5-5-4-3-2-2-2-1-1
20 Minute AMRAP
Increase Reps by 3’s 3-6-9-12-etc.
Back Squat 135/95 RX+ 155/115
Burpee Box Jump 24/20″
4 Rounds
400M Run or 500M Row
15 Hang Cleans 135/95 RX+155/115
25 AB Mat Sit-Ups
50 Wall Ball Shots
15 Pull-Ups
40 Wall Ball Shots
14 Pull-Ups
30 Wall Ball Shots
13 Pull-Ups
20 Wall Ball Shots
12 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups
14 Minute AMRAP
4 Deadlift 225/155 RX+265/185
8 Ring-Push-Ups
12 GH-Sit-ups
800M Run or 1000M Row (Buy IN)
21-15-9 RX+ 21-15-9-15-21
Pull-Ups
Thruster 95/65
Box Jump 24/20″
800M Run or 1000M Row (Cash OUT)
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
Overhead Squat
10-5 Warm-Up
4-3 Heavier
2’s Heavy
1’s Max effort
14 Minute AMRAP
2-4-6-8-10-etc.
Snatch 75/65 RX+115/95
Pistol Squats alternate leg
Increase by 2’s each Round
Max Effort 1-Mile Run
Banded Tricep
BB Tricep Stretch
Banded Squat with shoulder MOB
4 Rounds
400M Run or 500M Row
21 Hang Clean 135/95 RX+ 155/115
15 Toe To Bar
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
16 Minute AMRAP
1-2-3-4-5-6 etc.
Hang Clean 135/95 RX+ 155/115
Burpee Pull-Ups
Reps increase by 1 each Round
10-5-5-4-3-2-2-2-1-1
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
14 Minute AMRAP
7 Snatch 75/45
7 Overhead Squat 75/45
7 Ring Push-Ups
RX+ 95/65
10-5-4 Warm -up
3-2’s Heavy
1’s Max
4 Rounds
400M Run
15 Thruster 95/65 Rx+115/75
15 Ball Slam 40/20
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15 ft)
5 Rounds
5 Deadlift 225/155 RX+ 275/185
10 Burpee
16 Minute APMAP
3-6-9-12-etc
Front Squats 95/65
3 Pull-Ups and 3 Dips
or 1 Muscle up (Muscle ups only go up by 1)
Lunges
Double Unders
2 Rounds For Time
24 Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Bench Press (195/125 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Cleans (145/100 lb)
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
4 Rounds
5 Burpees
10 Arnolds
6 Pull-Ups
12 MB Russian Twist 20/14
7 Step-Ups (each leg) 24/20″
14 Penguins
8 T-Raise Push-ups
16 Mtn Climbers
3 Rounds
400M Run
21 Pull-Ups
15 Ball Slams 40/20
9 Box Jumps 24/20″
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
21-15-9
Snatch 95/65 Rx+ 115/75
Toe To Bar
14 Minute AMRAP
5 Hang Clean 135/95 RX+ 155/115
1 Rope Climb or 3 Pull-Ups+KTE
20 Lumges
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Banded Squat with shoulder Mobility
Banded Hamstring
Couch
10-5-4 Warm -up
3-2’s Heavy
1’s Max
4 Rounds
400M Run or 500M Row
15 Wall Ball Shots 20/14
15 Burpees
Banded Shoulder
Banded Instep Lunge
Lacrosse Ball Scapula
21-15-9
Pull-Ups
Toe to Bar
Double Unders x2
10-5-5-4-3-2-2-2-1-1
Tabata 20/10 8 Rounds
Back Squat 135/95
Push-Ups
Lunges
Handstand Hip Hop (scaled wall Walk Ups)
Ball Slam 40/20
*complete 8 rounds of an exercise before moving onto the next
1 min rest between exercises
Banded hamstring
Open Books
Box Pigeion
4 Rounds
15 Hang Clean 115/75 RX+ 135/95
15 Box Jump 24/20″
15 GH Sit-Ups or Weighted Sit Ups 45/25
400M Run or 500M Row
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here