Daily WOD

CrossFit – Wed, Dec 7

CrossFit Sierra Nevada – CrossFit

Snatch Progression (3 Rounds warm up)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Snatch (3-3-3-3-2-2-1-1)

21-15-9 (Time)

Back Sqaut 155/135 Rx+185/155

Ball Slam 40/20

Double Unders

ABS

3 rounds

20 Rocky

20 Arnold

20 Danise

CrossFit – Tue, Dec 6

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Hamstring

T-Spine

Box Pigeon

Bench (10-5 Warm-Up
4-3 Heavy
3-2 Heavier
1’s Max)

10-5-5-4-3-2-2-2-1-1

2-4-6-8–10-8-6-4-2 MM,RD,BJ,ROW (Time)

2-4-6-8-10-8-6-4-2

Man Maker 25/15 Rx+ 50/25

Ring Dips

Box Jumps 24/20 RX+ 30/24

Cal Row x3

CrossFit – Mon, Dec 5

CrossFit Sierra Nevada – CrossFit

The Seven (Time)

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

CrossFit – Sat, Dec 3

CrossFit Sierra Nevada – CrossFit

Core/Mobility (Time)

“Thunderstruck” Box Jumps

then

4 Rounds for Time

6 Burpees

12 Arnolds

8 Gladiator Push-ups

16 Ukrainian Twists

10 Speed Skaters

20 Mountain Climbers

12 Air Squats

24 Penguins

CrossFit – Fri, Dec 2

CrossFit Sierra Nevada – CrossFit

Tabata (AMRAP – Reps)

Complete 8 rounds of :20/:10 1 min rest in between each exercise.
Cal Row
Ball Slam
Wall Ball
Pull Ups
GH Sit Ups

CrossFit – Thu, Dec 1

CrossFit Sierra Nevada – CrossFit

Snatch Progression (5 Rounds increase weight each round)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here

10 Rounds TTB, BJ (Time)

10 Rounds

3 Toes To Bar

3 Box Jumps 24/20″

CrossFit – Wed, Nov 30

CrossFit Sierra Nevada – CrossFit

800M Run or 1000M Row (Time)

Max effort

Skinny Dip (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
6 Ring Dips
6 Front Squats 135/95
*start with barbell on ground

2 Rounds Row/ABS (Time)

2 Rounds

500M Row or 400M Run

50 Ab mat Sit-Ups

CrossFit – Tue, Nov 29

CrossFit Sierra Nevada – CrossFit

10 Minute EMOM HC (10 Rounds for weight)

10 Minute EMOM

3 Hang Clean

start at a weight that you can increase each round every minute ending with a max 3 rep on the last set

14 Minute AMRAP PU, BU, KBS (AMRAP – Rounds and Reps)

5 Pull-Ups

5 Burpee

20 KB Swing 24/16kg

CrossFit – Mon, Nov 28

CrossFit Sierra Nevada – CrossFit

Barbara Ann (5 Rounds for time)

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

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CrossFit – Fri, Nov 25

CrossFit Sierra Nevada – CrossFit

core/mobility (Time)

3 Rounds for Time

6 inch worms

12 suitcases

8 reach through

16 Greek twists 14/20

10 box step ups

20 mountain climbers

12 side lunges

24 penguins

CrossFit – Wed, Nov 23

CrossFit Sierra Nevada – CrossFit

Bench

10-5-5-4-3-2-2-2-1-1

14 minute amrap RP, WB (AMRAP – Rounds and Reps)

14 Minute AMRAP

3-6-9-12 etc. up by 3’s

Ring Push-ups

Wall Ball Shots 20/14

CrossFit – Tue, Nov 22

CrossFit Sierra Nevada – CrossFit

Leg Blaster (Time)

3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats

5 Rounds PU,DU, BS, SU (Time)

5 Rounds

12 Pull-Ups

24 Double Unders

12 Ball Slam 40/20

24 AB Mat Sit-ups

CrossFit – Mon, Nov 21

CrossFit Sierra Nevada – CrossFit

Snatch Progression (5 Rounds
increase weight each round)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

21-15-9-15-21 (Time)

Cal Row

OH Squat 95/65 RX +115/75

Toe To Bar

CrossFit – Sun, Nov 20

CrossFit Sierra Nevada – CrossFit

Tabata Original CSN (AMRAP – Rounds and Reps)

8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score

CrossFit – Sat, Nov 19

CrossFit Sierra Nevada – CrossFit

6 Rnds Row, Thruster, PU, SU (Time)

6 Rounds

200 Meter Row
8 Thrusters
5 Pull Ups
20 Suitcases

CrossFit – Fri, Nov 18

CrossFit Sierra Nevada – CrossFit

50-40-30-20-10 WB, KBS, ABS (Time)

Wall Ball Shots 20/10

KB Swings 24/16kg

AB mat Sit-Ups

CrossFit – Thu, Nov 17

CrossFit Sierra Nevada – CrossFit

10 Rounds Row, SC, DU (Time)

10 Rounds

250M Row

6 Squat Cleans 135/95  RX+ 155/115

15 Double Unders

CrossFit – Wed, Nov 16

CrossFit Sierra Nevada – CrossFit

Snatch Progression (5 set increase weight each round)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

20 Min. AMRAP 3-6-9 etc (AMRAP – Rounds and Reps)

20 Min. AMRAP 3-6-9 etc
20 Minute AMRAP

3-6-9-12 etch

Snatch 95/65, 115/75 RX+
Ring Push-Ups
ab mat sit up

CrossFit – Tue, Nov 15

CrossFit Sierra Nevada – CrossFit

20 Minute AMRAP Run, DL, BJ, TTB, BS (AMRAP – Rounds and Reps)

20 Minute AMRAP

End of Building Run with MB 40/20 or 250M Row

8 Deadlift 225/155

8 Box Jump 24/20

8 Ball Slam 40/20

8 Toe To Bar

CrossFit – Fri, Nov 11

CrossFit Sierra Nevada – CrossFit

20 Minute AMRAP MBSU, BS, KBS, BS (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 Medball Step-Ups 40/20 20″

15 Ball Slam 40/20

30 KB Swings 24/16kg

15 Back Squat 135/95 Rx+185/135

CrossFit – Thu, Nov 10

CrossFit Sierra Nevada – CrossFit

Bench (10-5’s warm-up
4-3 Heavy
2’s Heavier
1’s Max)

10-5-5-4-3-2-2-2-1-1

3 Rounds Row, PU, SN, DU (Time)

3 Rounds

1000M Row or 800M Run

22 Pull-Ups

22 Snatch 85/55 RX+ 115/75

22 Double Unders Unbroken

*if you cannot do 22 double unders unbroken. Perform your max unbroken PR before you move on. max attempts 10x

CrossFit – Wed, Nov 9

CrossFit Sierra Nevada – CrossFit

20-16-10 HC, BOB, PS (Time)

20-16-10

Hang Clean 135/95  RX+155/115

Burpee Over Bar

Pistol Squat alt. leg

CrossFit – Tue, Nov 8

CrossFit Sierra Nevada – CrossFit

6 Rounds Row, RD, DL, HSPU, TTB (Time)

6 Rounds

250M Row

6 Ring Dips

6 Deadlift 225/155  Rx+275/175

6 Handstand Push-Ups

6 Toe To Bar

CrossFit – Mon, Nov 7

CrossFit Sierra Nevada – CrossFit

20 Minute AMRAP PU, WB, BJ (AMRAP – Rounds and Reps)

20 Minute AMRAP

3-6-9-12 etc. up by 3’s

Pull-ups

Wall Ball Shots 20/14

Box Jumps 24/20

CrossFit – Sun, Nov 6

CrossFit Sierra Nevada – CrossFit

Hell Hill, Core w/mobility (4 Rounds for time)

Hell Hill Hike

Core with Mobility

4 rounds for time

6 inch worms

12 Arnolds

8 lateral lunges

16 Ukrainian twists

10 db curls

20 mountain climbers

12 triceps extensions

24 penguins

Kids Fit – Sun, Nov 6

CrossFit Sierra Nevada – Kids Fit

Back Squat with Box Jump (8 Rounds for weight)

8 Rounds
8 Back Squat
8 Box Jumps

3 Rounds PU, PU,SP,SU, (Time)

5 Pull-Ups

10 Push-Ups

10 Shoulder press

10 Sit-ups

CrossFit – Sat, Nov 5

CrossFit Sierra Nevada – CrossFit

Bergeron Mod (Checkmark)

10 Min EMOM

3 Thruster 75/45

3 Burpees

3 Pull ups

** same minute

Abs (Checkmark)

10 Min EMOM

8 Arnolds

4 TTB

CrossFit – Fri, Nov 4

CrossFit Sierra Nevada – CrossFit

4 Rounds KBS, LL,BBJ, SN (Time)

4 Rounds

20 KB Swings 24/16kg

20 Laird Lunges 24/16kg

10 Burpee Box Jump 20″ RX+24″

10 Snatch 75/45 RX+ 95/65

CrossFit – Thu, Nov 3

CrossFit Sierra Nevada – CrossFit

7 Rounds BS, PU, GHBE, ABSU (Time)

7 Rounds

7 Back Squat 135/95  RX+155/115

7 Pull-Ups

14 GH Back Extension

14 Ab Mat Sit Ups

CrossFit – Wed, Nov 2

CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP HC, DU, TTB (AMRAP – Rounds and Reps)

16 Minute AMRAP

2-4-6-8 ect. go  up by 2’s

Hang Clean 135/95 RX+ 155/105

Double Unders

Toe To Bar

CrossFit – Tue, Nov 1

CrossFit Sierra Nevada – CrossFit

Bench (10-5 warm-up
4-3 Heavy
2’s Heavier
1 max)

10-5-5-4-3-2-2-2-1-1

4 Rounds Run,DL, WB (Time)

4 Rounds

400M Run or 500M Row

12 Deadlift 225/155 RX+275/165

24 Wall Ball Shots 20/14

ABS

3 Rounds

20 Windshield Wiper

20 Hollow Rocks

20 Super Mans

CrossFit – Mon, Oct 31

CrossFit Sierra Nevada – CrossFit

Hallowod (Time)

10 Burpees

31 KB Swings 24/16kg

10 Burpees

31 Box Jumps 24/20″

10 Burpees

31 Push Presses 75/55

10 Burpees

31 Pull-Ups

10 Burpees

31 Ball Slams 40/20

10 Burpees

31 Dumbbell Snatches 50/35

1,031 Meter Row

*Scaled do 5 Burpees and scale weight as needed

CrossFit – Sun, Oct 30

CrossFit Sierra Nevada – CrossFit

Metcon (No Measure)

CSN W/U

Mobility

open book

wall angel

door stretch

Leg Blaster

3 rounds for time

20 air squats

20 lunges

20 jumping lunges

10 squats

8 min EMOM

10 bench dips

4 TTB

** same minute

8 min EMOM

10 db curls

8 ab mat sit-ups

**same minute

CrossFit – Fri, Oct 28

CrossFit Sierra Nevada – CrossFit

Burpee-BJ, Thruster, Pullup (Time)

Mobility

banded shoulder

open book

pigeon

7 Rounds for Time

7 burpee over box jumps 24/20″

7 thrusters 95/65#

7 pull ups

CrossFit – Thu, Oct 27

CrossFit Sierra Nevada – CrossFit

Db Snatch, SB, GHSU, D/U (Time)

Mobility

Wall angels

Open books

Door stretch

4 Rounds for Time

12 (6e) Db snatch 35/50

12 Slam Balls  20/40

12 GH sit ups

36 Double Unders

CrossFit – Wed, Oct 26

CrossFit Sierra Nevada – CrossFit

8 Min. AMRAP BJ, PU (AMRAP – Rounds and Reps)

8 Minute AMRAP

6 Box Jumps 24/20” RX+ 30/24”

6 Hand Re-Lease a Push-Ups

8 Minute AMRAP (AMRAP – Rounds and Reps)

6 Hang Squat Clean 115/75 RX+135/95

6 Burpee bar facing

CrossFit – Tue, Oct 25

CrossFit Sierra Nevada – CrossFit

Run,ttb,bs (Time)

400m run

30 Toes To Bar

15 Back Squat 135/95 Rx+155/115

400m run

24 Toes To Bar

12 Back Squat

400m Run

18 Toes to Bar

9 Back Squat

CrossFit – Mon, Oct 24

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, PP, JCTB (Time)

4 Rouunds

400M Run or 500M Row

30 Push Press 65/45

20 Jumping Chest to Bar Pull-Ups

Kids Fit – Sun, Oct 23

CrossFit Sierra Nevada – Kids Fit

Clean Progression (Weight)

Deadlift
Deadlift High Pull
Clean
Front Squat
Squat Clean

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Pull-ups

5 Cleans

5 Front Squats

10 Push-ups

15 SL Sit-Ups

30 Jump Rope

CrossFit – Sat, Oct 22

CrossFit Sierra Nevada – CrossFit

Core w/ Mobility (5 Rounds for time)

5 Rnds for Time

5 burpees

10 suitcases/Arnolds

6 T-raise push ups

12 Ukrainian twists

7 Superman raises

14 penguin heel touches

8 lateral (side) lunges

16 mtn climbers

CrossFit – Fri, Oct 21

CrossFit Sierra Nevada – CrossFit

Mobility

10 Inch worm pus-ups

10 Dead bugs

Banded Squat with shoulder mobility

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5 Rounds Run, FS, BS, BU (Time)

5 Rounds

400M Run or 500M Row

10 Front Squats 135/95  RX+ 155/115

10 Ball Slam 40/20

10 Burpee

CrossFit – Thu, Oct 20

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Hamstring

T-Spine

Couch

Leg Blaster (Time)

3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats

12 Minute AMRAP PU, DU (AMRAP – Rounds and Reps)

12 Minute AMRAP

4-8-12-16 etc. go up by 4’s

Pull-ups

Double Unders

12 Minute AMRAP PU, GHSU (AMRAP – Rounds and Reps)

12 Minute AMRAP

4-8-12-16 ect. go up by 4’s

Push-Ups

GH Sit-Ups

CrossFit – Wed, Oct 19

CrossFit Sierra Nevada – CrossFit

Run 21-15-9 CJ, TTB, Run (Time)

800M Run or 1000M Row (Buy IN)

21-15-9

Clean and Jerk 135/95  RX+155/115

Toe to Bar

800M Run or 1000M Row (Cash Out)

CrossFit – Tue, Oct 18

CrossFit Sierra Nevada – CrossFit

Tabata Original CSN (AMRAP – Rounds and Reps)

8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score

CrossFit – Sun, Oct 16

CrossFit Sierra Nevada – CrossFit

1 Mile Run or 2000M Row (Time)

Max Effort

Leg Blaster (Time)

3 rounds

20 Squats

20 Lunges

20 Jumping Lunges

10 Jumping Squts

3 Rounds ROW, PU, BS (Time)

3 Rounds

15 Cal Row

15 Pull-ups

15 Back Squats 135/95

Kids Fit – Sun, Oct 16

CrossFit Sierra Nevada – Kids Fit

Deadlift and Box Jumps 8 x 8 (8 Rounds for weight)

8 Rounds

8 Deadlift

8 Box Jumps

5 Rounds PU,BS,PU,LU,SU (Time)

5 Pull-Ups

10 Back Squats

10 Push-Ups

15 Lunges

15 Sit-Ups

CrossFit – Sat, Oct 15

CrossFit Sierra Nevada – CrossFit

1 Mile Run or 2000M Row (Time)

Max Effort

16 MIN. AMRAP 3-6-9-etc. DL, RPU (AMRAP – Rounds and Reps)

16 Minute AMRAP

3-6-9 Etc. up by 3’s

Deadlift 225/155  RX+ 265/185

Ring Push-Ups

1 Mile Run or 2000M Row (Time)

Max Effort

CrossFit – Fri, Oct 14

CrossFit Sierra Nevada – CrossFit

For Time BFB, SN, WB, SBSU (Time)

800m run buy in

4 Rounds

5 Bar Facing Burpee

10 Snatch 95/65  RX+ 115/75

15 Wall Ball Shot

20 Ab mat sit-ups

800m buy out

CrossFit – Thu, Oct 13

CrossFit Sierra Nevada – CrossFit

Mobility

T-spine

Pigeon

Banded Hamstring

Bench (10-5 Warm-up
4-3 Heavy
2’s Heavier
1’s Max)

10-5-5-4-3-2-2-2-1-1

4 Rounds (Time)

4 Rounds

400M Run or 500M row

15 Pull-Ups

15 Ball Slam 40/20

20 MB V-sit Russian twist 40/20

CrossFit – Wed, Oct 12

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Tricep

Bar Hang Middle, Wide, Narrow 30 sec ea.

Banded Instep

21-15-9-15-21 CJ, TTB (Time)

21-15-9-15-21

Clean and Jerk 135/95  RX+155/115

Toe To Bar

1 Mile Run or 2000M Row (Time)

Max Effort

CrossFit – Tue, Oct 11

CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP GS, KBS, LR, BT (AMRAP – Rounds and Reps)

16 Minute AMRAP

8 Goblet Squat 24/16kg

16 KB Swing 24/16kg

8 Laird Lunge 24/16kg

16 KB Hollow rocks

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CrossFit – Mon, Oct 10

CrossFit Sierra Nevada – CrossFit

Mobility

Box Pigeon

Banded Hamstring

Wall Angel 2x 12

Bowen (Time)

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

Kids Fit – Sun, Oct 9

CrossFit Sierra Nevada – Kids Fit

3 Rounds PU, BCH, SL, SU, JR (3 Rounds for time)

3 Roumds

8 Pull-Ups

8 Bench Press

8 Split Lunge

8 Ab Mat Sit Ups

30 Jump Rope

8 Rounds Back Squat and Box Jumps (8 Rounds for time)

8 Rounds

8 Back Squats

8 Box Jumps 20″

CrossFit – Fri, Oct 7

CrossFit Sierra Nevada – CrossFit

Mobility

Wall Angel 2 x12

Banded Squat with shoulder Mobility

Banded instep

Snatch Progression (5 Rounds work up to workout weight)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Snatch and Row (Time)

21 Power Snatch 95/65

42 Cal Row

15 Power Snatch 95/65

30 Cal Row

9 Power Snatch 95/65

18 Cal Row

CrossFit – Wed, Oct 5

CrossFit Sierra Nevada – CrossFit

Mobility

Couch

Banded Hamstring

Banded ankle

800M Run or 1000M Row (Time)

Max effort

10 Minute EMOM (10 Rounds for reps)

10 Ball Slam 40/20

8 Ring Dips

Altenate Minute

RX+ Same Minute

10 Minute EMOM (10 Rounds for reps)

30 Double Under

8 Toes To Bar

*alternate Minute

RX+ Same Minute

800M Run or 1000M Row (Time)

Max effort

CrossFit – Tue, Oct 4

CrossFit Sierra Nevada – CrossFit

Mobility

Box Pigeon

Banded Instep

Banded Tricep

Bench (10-5 Warm-Up
4-3 Heavy
2’s Heavier
1 Max)

10-5-5-4-3-2-2-2-1-1

14 Minute AMRAP CP, BJ, HSPU 3’s (AMRAP – Rounds and Reps)

14 Minute AMRAP 3-6-9-12 ect. Increase by 3’s

Curtis P (Hang Squat clean, Lunge, lunge, Push Press) M:95 F:65 RX+ 135/95

Burpee over Box 24/20″

Handstand Push-Ups

CrossFit – Mon, Oct 3

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, DL, PU, WB,SU (4 Rounds for time)

4 Rounds

400M Run or 500M Row

9 Deadlift 225/155

12 pull-ups

15 Wall Ball Shots 20/14

18 AB Mat Sit-Ups

CrossFit – Fri, Sep 30

CrossFit Sierra Nevada – CrossFit

Mobility

Couch

Banded Tricep

BB Achilees Smash

4 Rounds Run, HC, GHSU (4 Rounds for time)

4 Rounds

400M Run or 500M Row

15 Hang Cleans 135/95 RX+ 155/115

15 GH Sit-Ups

CrossFit – Thu, Sep 29

CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP (AMRAP – Rounds and Reps)

1-2-3-4-5-6 etc.

Pull-Ups RX+ Muscle ups(no dips)

Ring Dips

Man Maker 15/25 Rx+ 20/50

Ball Slam To MB Push up on Ball 40/20

CrossFit – Wed, Sep 28 12 Minute AMRAP OHS, KBS,BJ

CrossFit Sierra Nevada – CrossFit

Mobility

wall angel 2 x 12

Box Pigeion

Banded Squat with shoulder mobility

800M Run or 1000M Row (Time)

Max effort

Snatch Progression (5 rounds 1 rep of each exercise
increase weight each round)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

12 Minute AMRAP (AMRAP – Rounds and Reps)

3-6-9-12 etc. increase by 3’s

OH Squat 75/55

KB Swing 24/16kg

Box Jump 24/20″

800M Run or 1000M Row (Time)

Max effort

CrossFit – Tue, Sep 27 4 Rounds Run, DL, BOB, TTB

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Hamstring

Inch Worm 12

Bar Hang Wide, Regular, Narrow 30 seconds each

Metcon (Time)

4 Rounds

400M Run or 500M Row

15 Deadlift 225/155 RX+ 275/175

15 Burpee Over Bar

15 Toe To Bar

Tabata

CrossFit Sierra Nevada – CrossFit

Metcon (AMRAP – Reps)

Tabata Total 20/10 8 Rounds

Pull-Ups

Push-Ups

Sit-Ups

Squats

Cal Row

Perform all 8 Rounds of 1 exercise before moving onto the next.

1 minute rest between exercises

Score is total Reps.

3 Rounds Run, WB, CL, BOB

CrossFit Sierra Nevada – CrossFit

Mobility

Open Books

Couch

Banded Instep

Metcon (Time)

3 Rounds

400M Run

15 Wall ball Shots 20/14

12 Clean and Jerk 135/95 RX+ 155/115

9 Burpee Over Bar

14 MIn. AMRAP 3-6-9-12 etc. PU, HRPU, RD

CrossFit Sierra Nevada – CrossFit

Mobility

T-Spine

Wall Angel 2×12

Banded Tricep

Bench (10-5 Warm-up, 4-3 Heavy, 2’s Heavier, 1’s Max)

10-5-5-4-3-2-2-2-1-1

800M Run or 1000M Row (Time)

Max effort

Metcon (AMRAP – Reps)

14 Minute AMRAP

3-6-9-12 etc. increase by 3’s

Pull-Ups

Ring Dips

Hand Re-Lease Push-Ups

800M Run or 1000M Row (Time)

Max effort

50-40-30-20-10 SN, BJ, KBS

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

50-40-30-20-10

Snatch 75/55. RX+ 95/65

Box jump 24/20. RX+ 30/24

KB Swings 24/16kg RX+ 32/20kg

4 Rounds BS, HC, Burpee

CrossFit Sierra Nevada – CrossFit

Mobility

Couch

Banded Tricep

BB Tricep Stretch

Metcon (Time)

4 Rounds

15 Back Squat 135/95 RX+ 155/115

15 Hang Clean 135/95 RX+ 155/115

15 Burpee

Bradshaw

CrossFit Sierra Nevada – CrossFit

Bradshaw (Time)

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

5 Rounds Row/DU, GHBE, TTB, KBS

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

5 Rounds

500M Row or 50 Double Unders

15 GH Back Extension

15 Toe to Bar

15 KBS 24/16KG RX+32/20kg

ANDI

CrossFit Sierra Nevada – CrossFit

Snatch Progression (5 rounds x 1 )

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lb
To learn more about Andi click here

Adam Brown

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Hamstring

Box Pigeion

T-Spine

AdamBrown (Time)

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

21-15-9 HSPU, TH, RD

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

Leg Blaster

3 Rounds

20 Squats

20 Lunges

20 Jumping Lunges

10 Jumping Squats

Metcon (Time)

21-15-9

Handstand Push-Ups

Thruster 95/65

Ring Dips

10-9-8-7-6-5-4-3-2-1 DL, BJ, TTB

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Hamstring

Bar Hang 20 seconds ea. wide, middle, narrow

Box Pigeon

800M Run or 1000M Row (Time)

Max effort

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155 RX+265/175

Box Jump 24/20″ RX+30/24″

Toe To Bar

800M Run or 1000M Row (Time)

Max effort

Tabata Rounds 20/10 DBSN, DU, HRPU, SU, WB, ROW

CrossFit Sierra Nevada – CrossFit

Metcon (8 Rounds for reps)

Tabata 8 Rounds 20/10

Alternate ARM DB Snatch 50/25

Double Under

Hand Re-lease Push-up

AB Mat Sit-Ups

Wall Ball Shots 20/14

Row Cal

*1 Minute rest between exercises. Complete 8 rounds of one exercise before moving onto the next

CrossFit – Tue, Sep 6 “Badger”

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Squat with Shoulder Mobility

Banded tricep

Banded Instep

Badger (Time)

3 rounds for time of:

30 squat cleans

30 pull-ups

Run 800 meters

95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

4 Rounds Run, CL, BJ

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

4 Rounds

400M Run or 500M Row

15 Hang Cleans 135/95 RX+ 155/115

15 Box Jumps 24/20″

21 -15-9 SN, PU, BU

CrossFit Sierra Nevada – CrossFit

Mobility

Bar hang Middle, Narrow, Wide 30 Sec.-1Min

Banded Instep

Banded pigeon

1 Mile Run or 2000M Row (Time)

Max Effort

Metcon (Time)

Leg Blaster

3 Rounds

20 Squats

20 Lunges

20 Jumping Lunges

10 Jumping Squats

Metcon (Time)

21-15-9

Snatch 75/55 RX+95/65

Pull-Up

Burpee

16 Minute AMRAP 2-6-9-12 etc HC, DU

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Tricep

Open Books

Pilates Release

800m Run (Time)

Max Effort 800m Run

Metcon (AMRAP – Reps)

16 Minute AMRAP

3-6-9-12 etc.

Hang Clean 135/95 RX+155/115

Double Under

800M Run or 1000M Row (Time)

Max effort

ABS

4 Rounds Run, DL, HSPU, AB mat Sit-Up

CrossFit Sierra Nevada – CrossFit

Mobility

2×12 Wall Angel

Banded Hamstring

BB Achillees Smash

Metcon (Time)

4 Rounds

6 Hand Stand Push-ups

12 Deadlift 225/155 RX+ 275/175

24 Ab Mat Sit-Ups

Filthy 50

CrossFit Sierra Nevada – CrossFit

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

4 Rounds Run, PP, BS, KBS

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Shoulder

Banded Squat w/shoulder Mobility

Pigeon

Metcon (Time)

4 Rounds

400M Run or 500M Row

15 Push Press 95/65 Rx+ 115/85

15 Back Squat 95/65

15 KB Swing 24/16kg

8 Minute EMOM BS PU 8 Min EMOM DP LU

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Hamstring

BB Achilles Smash

Open Books

Weightlifting

Deadlift (10-5-4-4-3-3-2-2-1-1)

10-5 Warm-up

4 Heavy

3-2 Heavier

1 Max

Metcon (8 Rounds for reps)

8 Minute EMOM

5 Ball Slam 40/20

Max Pull-ups

*Same Minute

Metcon (8 Rounds for reps)

8 Minute EMOM

5 Ring Dips

12 Lunges

*Same Minute

CrossFit – Wed, Aug 24

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Tricep

Banded Shoulder

wall angel 2 x12

Weightlifting

Clean and Jerk (Weight)

10-5-4-3-3-2-2-1-1-1

10-4 warm-up

3 Heavy

2 Heavier

1 max

12 Minute AMRAP SN, BU

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

2-4-6-8-10 etc increase by 2’s

Snatch 75/55 Rx+ 95/65

Burpee Over Bar

CrossFit – Tue, Aug 23

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Squat with shoulder Mob

T-Spine

Banded Instep

Metcon

Tabata (AMRAP – Reps)

Complete 8 rounds of :20/:10 1 min rest in between each exercise.

Double Unders

Ring Rows

Defect Push Ups

Air Squats

Butterfly Ab Mat Sit ups

8/22

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

4 Rounds

400 Run

15 Push Press 95#/65#

12 Box Jumps

9 TTB

12 Min AMRAP Run, BS, PU, CL, DP

CrossFit Sierra Nevada – CrossFit

Back Squat (8 x 8)

Metcon (AMRAP – Reps)

12 Minute AMRAP

1 Light Pull Run

4 Ball Slam 40/20

4 Pull-Ups

4 Cleans 1335/95

4 Dips

Cindy

CrossFit Sierra Nevada – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

21-15-9-15-21 DL, WB, GHSU, ROW

CrossFit Sierra Nevada – CrossFit

Mobility

Banded Hamstring

Open Books

Banded Squat with Shoulder Mobility

Metcon (Time)

21-15-9-15-21

Deadlift 225/155 RX+275/175

Wall Ball Shots 20/14

GH Sit-Ups

Cal Row

Run Buy In 14 MIN AMRAP RD, BJ, BU, HRPU Buy Out

CrossFit Sierra Nevada – CrossFit

Weightlifting

Bench (10-4 Warm-Up, 3-2 Heavy, 1 Max effort)

10-5-5-4-3-2-2-2-1-1

Metcon (AMRAP – Rounds)

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)

3 Rounds Run, KBS, LU, BS

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

3 Rounds

400M Run or 500M Row

30 KB Swings 24/16kg

20 Walking Lunges Rx+ 24/16kg

10 Ball Slam 40/20

Tabata PU, DL, HSPU, SU, Row

CrossFit Sierra Nevada – CrossFit

Metcon (AMRAP – Reps)

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

Back Squat and burpee box jump

CrossFit Sierra Nevada – CrossFit

Mobility

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Bench (10-4 Warm-Up, 3-2 Heavy, 1 PR)

10-5-5-4-3-2-2-2-1-1

Metcon (AMRAP – Reps)

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″

50-40-20-10 WB, PU

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

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

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