CrossFit Sierra Nevada – CrossFit
5 Rounds HSPU, DL, BBJ, LL, KBS (Time)
5 Rounds
5 Handstand Push-ups
10 Deadlift 185/135 RX 225/155 RX+275/165
10 Burpee Box Jump 20/12″ RX 24/20″
12 Laird Lunge 24/16kg
25 KB Swings 24/16kg
5 Rounds
5 Handstand Push-ups
10 Deadlift 185/135 RX 225/155 RX+275/165
10 Burpee Box Jump 20/12″ RX 24/20″
12 Laird Lunge 24/16kg
25 KB Swings 24/16kg
14 Minute AMRAP
3-6-9-12 etc.
Pull-Ups
Thruster 95/65
4 Rounds
400M Run
25 Ab mat Sit-ups
4 Rnds for Time
1 rope climb
4 ring push-up to dip
-8 KTE
6 db curl press 35/20
-12 GHSU
8 Prison squat to high knee
-16 Mb Wall twists 20/14
10 Penguin heel taps
-20 double unders
10 Min EMOM
3 Thrusters #75(Rx+4)
3 Pull-ups (Rx+4)
3 Burpees (Rx+4)
** All three exercises each minute
10 Min EMOM
8 SL ab mat sit ups
8 Supermans
**same minute
Max effort
14 Minute AMRAP
2-4-6-8-10 etc. up by 2’s
Hang Clean 95/65, RX135/95 RX+155/115
Front Squat 95/65, RX135/95 RX+155/115
GH Back Extention x2 (4-8-12 etc.)
Toe to Bar
5 Rounds
8 Pull-ups
8 DB Push-up w/ T rotation)
18 Double Under
8 Burpee
23 Minute AMRAP
4 Handstand Push-ups
8 Back Squat RX135/95 RX+155/135
16 Alt Arm DB Snatch RX40/20 RX+50/25
16 DB OH Lunges
16 V-Sit DB Russian Twist
800M Run or 1000M Row(Buy In)
21-15-9
Deadlift 155/115 185/135 RX 225/155
Box Jump 24/20
Ball Slam 40/20
800M Run or 1000M Row (Cash out)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
CSN Warm up
5 Rounds for Time
20 double unders
10 Db Curl and Press 35/20
10 Box Jumps 24/20
10 Box Dips
10 KTE
5 Rounds for Time
12 Cal Row
12 Prison Squat to High Knee
12 DB snatch (alt 6)
12 Switchbacks
12 GH sit-ups
5 Frames with light WB penalty
20/10, 5 Rnds each Station
Battle Rope
Assault Bike
Cal Row
Double-Unders
Pull ups
Walking Lunges
“Roxanne”
4 Rounds w/ partner for Time
11 turkey toss with burpees
23 turkey sit-ups
11 turkey step ups (air squat)
23 turkey twists
11 turkey push ups (plank)
23 turkey floor wipers (wall sit)
** turkey is your choice of medicine ball
50-40-30-20-10
Double-unders
Sit-ups
8 min EMOM **same minute
3 thrusters 75/55
3 burpees
3 pull up
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
6 Rounds
15/12 Cal Row
7 Hang Snatch 55/35 65/45 RX 75/55 RX+95/65
7 Hand Re-Lease Push-up
7 OH Squats
7 Ring DIps
Pull-Ups
Deadlift 135/95 Rx 225/155 Rx+275/165
Burpee over Bar
GH Sit-ups or Weighted Sit-ups
5 Rounds for Time
20 double-unders
10 reverse grip KTE
20 twisting lunges
10 T-raise push ups
20 penguin heel taps
10 squat with knee raise
5 Rounds for Time
10 jumping jax
10 TGU kb stretch grn/yllw
10 prone press
10 dead bug
10 squat twist
10 slasher to halo 25/10
5 Rounds
8 Cal Row
8 Pull-ups
8 Ring Dips
8 Ball Slam 40/20
8 Alt. Arm DB Snatch 40/20 RX+50/25
800M Run or 1000M Row (buy in)
21-15-9
Deadlift 135/95 155/115 Rx225/155
KB Swings 24/16kg
Toe to Bar
Handstand Push-up
800M Run or 1000M Row (Buy out)
8 Rounds 20/10 Cal Row Pull-ups Push-Ups Sit-Ups Squats 1 Min. Rest between exercises *Total Reps is score
4 Rounds
400M Run or 500M Row
15 Hang Squat Clean and Jerk 95/65 RX115/75 RX+135/95 RX++155/115
15 Box Jump 24/20
25 AB Mat Sit- ups
“Thunderstruck” Box Jumps
5 Rounds for TIme
4 TGU
6 ring push up to dip
8 Xkte
10 plyo air squat
12 MB figure 8s
14 T-spine
For time:
43 Box jumps 24/20
43 jumping pull ups
43 kb grn/yllw
43 walking lunges
43 kte
43 push press 45/35
43 gh back
43 wb 20/14
43 burpees
43 d/u
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
3 Rounds
400M Run or 500M Row
11 Ring Dips
11 Hang Clean 95/65 RX135/95 RX+155/115
11 GH SIt-Ups or Weighted Sit-ups 45/25
12 Minute AMRAP
20 Double Unders
15 Wall Ball Shots 20/14
10 Pull-Ups
3 Rounds
20 Windshield Wiper
20 MB Figure 8’s
10-5-5-4-3-2-2-2-1-1
Deadlift 135/95 155/135 RX225/155 RX+265/165
Toe To Bar
Hand Re-lease push-up
Pull-ups
Box Jumps 24/20″
KB Swings 24/16kg
Ball Slam 40/20
4 Rounds
200M Run or 250M row
25 Ab mat Sit-ups
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
5 Rounds for Time
5 burpees
5 thrusters 95/65
5 pull ups
5 db curl press 30/15
5 floor body curls
5 Rnds for Time
4 burpees
8 floor press 95/65
10 floor wipers
8 chin ups
10 open books
8 each twisting lunge (16)
10 wb wall twist 20/14
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
4 Rounds
End of Building Run
7 Snatch 75/45 RX 95/65 RX+115/75
7 Ring Dips
14 GH Sit-Ups or Weighted Sit-Ups
14 Ball Slam 40/20
14 Minute AMRAP
3-6-9-12 etc
Wall Ball Shots 20/14
Deadlift 95/65 135/95 RX 225/155 RX+275/165
Toe To Bar
Tabata 8 rounds 20/10
Hollow rocks
Super man
Max effort
21-15-9
Hang Clean Jerk 95/65 115/85 RX 135/95 RX+155/115
Box Jump 20/12, RX 24/20 RX+30/24
AB Mat sit-ups
14-12-10-8-6-4-2
Cal Row
AB Mat Sit-ups
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
4 Rounds for Time
8 chin ups
8 KTE
10 ring push ups
10 MB Russian twists 20/16
12 air squats
12 MB wall twist 20/16
14 tricep OH extensions 50/35db
14 mountain climbers
16 double-unders
16 penguin heel taps
Get knocked down and get up again!
burpees
3 Rounds for time
10 cal row
10 calf raise
10 WB
10 twisting lunges
10 GH back ext
10 GHSU
10 spidey to t-raise push ups
10 pull ups
10 curl press 25/15
10 ab mat sit ups
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
Snatch 65/45 RX 85/55 RX+95/65 RX++115/85
Pull-ups
Row Cal
AB Mat Sit-ups
8 Rounds
8 Back Squat
8 Box Jumps
16 Minute AMRAP
4 Hang Clean Jerk 95/65 RX 115/75 Rx+135/95
4 Handstand Push-Ups or push press
4 Ring Dips
16 KB Swings 20/12 RX 24/16 RX+32/20kg
5-10-15-20 etc.
Deadlift RX 135/95 RX+155/135
WB 20/14
partner 1 does reps/partne2 does passive then switch
2 Rounds
30 double unders/ hollow rock hold
30 air squat/ deep squat hold
20 alternating pull ups
20 wall ball/ wall sit
15 cal row/ ab mat situps
10 t-raise push ups/ plank
10 ttb/ pike hang
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
Max effort
14 Minute AMRAP
7 Pull-up
7 Snatch 65/45 RX75/55 RX+95/65
7 Wall Ball Shots 20/14
7 GH Sit-ups
21-15-9-15-21
Ring Push-Ups
Ball Slam 40/20
GH Back Extension
AB Mat Sit-Ups
Burpee
4 Rounds
400M Run or 500M Row
8 Handstand Push-ups
8 TTB
8 Squat Clean and Jerk 95/65 115/75 Rx 135/95 RX+155/115
16 Minute AMRAP
2-4-6-8 etc.
Burpee
Deadlift 155/115 185/135 225/155 RX+265/175
Box Jump 20/12 24/20 RX+30/24
AB Mat Sit-ups
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Rower Bowling x10
wall ball penalty
6 Rnds/ 6 Reps
6 burpees
6 GH sit up
6 pull up
6 air squat
6 curl press 25/15
6 ttb
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
4 Round for Time
400 Run
10 TTB
12 KB Sumo Dead Lift
14 Box Jumps
18 Minute AMRAP
End of Building run or 250M Row
8 Pull-Ups
16 KB Swings 24/16kg
8 Push Press 95/65 RX115/85 RX+
16 GH Sit-ups or weighted
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
8 MInute EMOM
6 Ring Dips
15 Double Unders
*Same Minute
15 Floor Bench 65/45 RX 95/65 RX+135/95
10 Barbell Floor Wiper
*alternate minutes
20-18-16-14-12-10-8-6-4-3-2
Hang Clean 95/65 RX135/95 Rax+155/115
Ball Slam 40/20
3 Rounds
30 Rocky
30 Arnold
30 Danise
10-5-4 Warm -up
3-2’s Heavy
1’s Max
5 Rounds
8 Handstand push-ups
16 Walking Lunges
16 hand-release push-ups
16 Jumping Lunges
8 Thruster 95/65
16 Ab Mat Sit-ups
21-15-9
800M Run or 1000M Row
Deadlift 135/95 155/135 Rx+ 225/155
Box jump 24/20
pull-ups
5 Min Warm Up
Group Warm up plank/wall ball/box jump or step up
20 Min AMRAP – Partner WOD
1 Rope Climb/Burpees
1 Garage door run/squats
10 Pull ups/push ups
One person does the first exercise and partner does the other listed. Then switch before moving on to the next grouping.
2 Rounds – Partner Abs
50 wall ball partner twists
50 wall ball partner sit ups
7 sets of 3 reps
22-16-10
Burpee
Right Arm DB Snatch 20/10 RX 40/20 RX+ 50/25
Alt Leg Pistol Squat
Double Under
Left Arm DB Snatch
GH Back Extension
3 Rounds
800M Run or 1000M Row
30 Pull-Ups
30 Ball Slam 40/20
30 Ab Mat Sit-Ups
10 Minute EMOM
8 Hang Clean and Jerk 95/65 RX 115/85 RX+135/95
8 Toe To Bar
*alternate Minutes
10 Minute EMOM
6 Wall Ball 20/14
6 Burpee
*Same Minute
RX+
8 Wall Ball 20/14
8 Burpee
*Same Minute
4 Rounds
12 KB Swings 16/12 20/16 RX 24/16 RX+ 32/24
12 Deadlift 135/95 RX 155/135 RX+ 225/155
12 Box Jumps 20/12 24/20 RX+30/24
400M Run
Roller bowling warm up
4 rounds
12 db snatch
24 double unders
12 skull crushers
24 uk twist with med ball
12 laird lunge
24 med ball sit ups/ an mat sit up
30 20″ Box Step-ups RX+ 45/25 plate or bar
30 Wall Ball Shots 20/14
30 Hand Re-lease Push-ups
30 GH or Weighted Sit-ups 45/25
30 Cal Row or 400M run
30 GH or Weighted Sit-ups 45/25
30 Pull-ups
30 Wall Ball Shots 20/14
30 20″ Box Step ups RX+ 45/25
Max effort
16 Minute AMRAP
3-6-9-12 etc. of DL , TTB
Deadlift 135/95 Rx 155/135 Rx+225/155
TTB
1 each arm
21-15-9
Hang Clean 95/65 Rx135/95 Rx+155/115
Handstand Push-ups
Double Unders x2
– Chuck
10 Rounds for Time
Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
Dips (2-4-6-8-10-12-14-16-18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5 reps)
In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols. In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds.
The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should
face inward for pull-ups, outward for chin-ups).
10 frames 100m row
wb penalty
45 secs of work/45 secs between stations, 4 Rounds
20in box step ups
plank
battle rope
squat hold
reverse grip row
bar hang
assault bike
wall stretch
Burpee Over Bar Race Warm Up
10-6-2
4 Rope Climbs
400 M Run with partner
80 Push Press 65/45
800 M Run with partner
100 Squats
400 M Run with partner
4 Rope Climbs
Roxanne Sit Ups
Back Squat 6 sets of 4 Reps
21-15-9
Hang Clean 95/65 Rx 135/95 Rx+155/115
Pull-Up
Ball Slam 40/20
GH Sit-Ups
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
Work up to Workout weight
21-15-9
Overhead Squat 65/35 85/45 RX 95/65 RX+ 115/75
Toe to Bar
15 Double Unders(no Singles) 1 Min. Time CAP
15 GhD sit ups
5 rnds, 45 sec each exercise, 1 min rest between
Cal Row
Plank
Ropes
Hang
Assault Bike
Squat hold
18 Minute AMRAP
End of Building Run
12 Ball Slam 40/20
24 KB Swings 24/16kg
8 Ring Dips
24 Laird Lunges 24/16
1 Rope Climb or 3 Pull-Up+KTE
10-9-8-7-6-5-4-3-2-1
Hang Clean and Jerk 95/65 135/95 RX+155/115
Handstand Push-Up
Double Unders x2 (20,18,16 etc.) RX+ unbroken
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
5 rnds, 1 min each exercise, 30 rest between
Cal Row
Plank
Ropes
Hang
Assault Bike
Squat hold
18 min. AMRAP
5 Burpees
10 MB floor wipers 20/14
5 pull ups
10 MB wall twists 20/14
5 bench dips
10 KTE sides
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score
21-18-15-12-9-6-3
Thruster 75/45RX2 95/65RX 115/75RX+
Toe To Bar
Hand Re-lease Push-Ups
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
4 Rounds
20 Double Under
20 Gh Sit-ups
7 MIN AMRAP
2-4-6-8 etc.
WALL BALL 20/14
Jumping Lunge
21-15-9-15-21
Deadlift 135/95 155/135 Rx+ 225/155
Burpee Over Bar
3 Rounds
30 Rocky
30 Arnold
30 Danise
10-9-8-7-6-5-4-3-2-1
Garage Door Ramp Run RX+ 40/20 MB
Pull-ups
Handstand Push-Ups RX+strict
Snatch 65/45 75/55 95/65 115/85 135/95 RX++++++
4 Rounds
400M Run or 500M Row
40 Double Under
8 Hang Clean 95/65 135/95 RX+155/115
8 Toe to Bar
10-5-5-4-3-2-2-2-1-1
16 Minute AMRAP
16 Ring Push-Ups
16 KBS 24/16kg
16 Laird Lunges 24/16
16 Ball Slam 40/20
16 Weighted Sit-ups 40/20
800M Run or 1000M Row
21 Pull-ups
21 Thruster 65/45 RX 95/65 RX+115/75
21 box Jumps 24/20”
400M Run or 500m Row
15 Pull-ups
15 Thruster 65/45 RX 95/65 RX+115/75
15 Box jump
800M Run or 1000M Row
9 Pull-ups
9 Thruster 65/45 RX 95/65 RX+115/75
9 Box Jump
Max Effort
21-15-9
deadlift 155/115 185/135/ 225/155
wall ball shots 20/14
400M Run
15 Hang Clean and Jerk 95/65
15 GH Sit-ups
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score
16 Minute AMRAP
7 Deadlift 185/135 Rx+225/155
1 Rope Climb or
3 Pull-ups+KTE
20 Double Unders
7 Knee to Elbow
Max effort
4 Rounds
400M Run
12 Wall Ball Shots 20/14
24 KB Swing 24/16kg
12 Ball Slam 40/20
24 Lunges
10-5-5-4-3-2-2-2-1-1
16 Minute AMRAP
1-2-3-4-5-6 etc
Hang Clean Jerk 95/65 RX+135/95
Handstand Push-up
Box Jump 24/20″
Burpee
5 Rounds
7 DB Shoulder Press 15#
7 DB Thruster 15#
7 KTE or Body Curl
7 Deadlift 75#
7 Inch Worm
7 Bench Bridge 15#
7 Pull-ups
7 Bench Press 55#
7 Rounds
7 Pull-ups
21 Back Squats 95/65 Rx+135/95
Tabata 8 rounds 20/10
Hollow rocks
Super man
2 Rounds
forward
backward
left
right
monster forward
monster backward
12 cal row
12 floor press 95/65
12 floor wiper
12 plyo box step up (alt)
12 db curl and press 25/15
Hell Hill
5 Rounds for Time
MB (heavy) carry to light pole
3 rope stands/ 1 climb
5 burpees
pull up bar slide/climb
8 knee raises/KTE
10 floor wipers
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
3 Rounds
400M Run or 500M Row
8 Push Press 95/65 RX+135/95
16 Toe To Bar or Body Curl
24 Ball Slams 40/20
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score
4 Rounds
400M Run or 500M Row
20 Alt. Arm DB Snatch 40/20
20 Box Jumps 24/20
20 Lunges
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
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
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles