Daily WOD

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

CrossFit Sierra Nevada – CrossFit

14 Minute AMRAP 3-6-9-12 etc. PU, TH (AMRAP – Rounds and Reps)

14 Minute AMRAP

3-6-9-12 etc.

Pull-Ups

Thruster 95/65

4 Rounds Run, ABSU (Time)

4 Rounds

400M Run

25 Ab mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Sunday Core (Time)

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

CrossFit Sierra Nevada – CrossFit

Bergeron Prep (AMRAP – Reps)

10 Min EMOM

3 Thrusters #75(Rx+4)

3 Pull-ups (Rx+4)

3 Burpees (Rx+4)

** All three exercises each minute

Abs (Checkmark)

10 Min EMOM

8 SL ab mat sit ups

8 Supermans

**same minute

CrossFit Sierra Nevada – CrossFit

800M Run or 1000M Row (Time)

Max effort

14 Minute AMRAP HC, FS, GHBE, TTB (AMRAP – Reps)

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

CrossFit Sierra Nevada – CrossFit

5 Rounds PU, DBTR, DU, BU (Time)

5 Rounds

8 Pull-ups

8 DB Push-up w/ T rotation)

18 Double Under

8 Burpee

()

CrossFit Sierra Nevada – CrossFit

23 Minute AMRAP HSPU, BS, DBS, OHL, RT, (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

Run 21-15-9 DL, BJ, BS (Time)

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)

CrossFit Sierra Nevada – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

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

CrossFit Sierra Nevada – CrossFit

Mobility WOD (Time)

5 Rounds for Time

12 Cal Row

12 Prison Squat to High Knee

12 DB snatch (alt 6)

12 Switchbacks

12 GH sit-ups

CrossFit Sierra Nevada – CrossFit

Rower Bowling (Checkmark)

5 Frames with light WB penalty

5×6 Tabata (AMRAP – Reps)

20/10, 5 Rnds each Station

Battle Rope

Assault Bike

Cal Row

Double-Unders

Pull ups

Walking Lunges

Abs (Checkmark)

“Roxanne”

CrossFit Sierra Nevada – CrossFit

Happy Thanksgiving! (Time)

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

CrossFit Sierra Nevada – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Bergeron EMOM (Checkmark)

8 min EMOM **same minute

3 thrusters 75/55

3 burpees

3 pull up

CrossFit Sierra Nevada – CrossFit

Snatch Progression (work up to workout weight)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

6 Rounds ROW, HSN, HRPU, OHS, RD (Time)

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

CrossFit Sierra Nevada – CrossFit

21-15-9-15-21 PU, DL, BOB, GHSU (Time)

Pull-Ups

Deadlift 135/95 Rx 225/155 Rx+275/165

Burpee over Bar

GH Sit-ups or Weighted Sit-ups

CrossFit Sierra Nevada – CrossFit

Sunday Funwod (Time)

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

CrossFit Sierra Nevada – CrossFit

Mobility Metcon (Time)

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

CrossFit Sierra Nevada – CrossFit

5 Rounds Row, PU, RD, BS, SN (Time)

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

CrossFit Sierra Nevada – CrossFit

Run 21-15-9 DL, KBS, TTB, HSPU (Time)

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)

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 Sierra Nevada – CrossFit

4 Rounds Run, HSCJ, BJ, SU (Time)

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

CrossFit Sierra Nevada – CrossFit

“Thunderstruck” Box Jumps (Checkmark)

“Thunderstruck” Box Jumps

Sunday Fun (Time)

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

CrossFit Sierra Nevada – CrossFit

Filthy “43”, Happy Bday Lex! (Time)

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

CrossFit Sierra Nevada – CrossFit

CHAD (Time)

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 RDS RUN, RD, HC, GHSU (Time)

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

CrossFit Sierra Nevada – CrossFit

Back Squat (5 x 5)

12 MIN. AMRAP DU, WB, PU (AMRAP – Reps)

12 Minute AMRAP

20 Double Unders

15 Wall Ball Shots 20/14

10 Pull-Ups

ABS- 3 RDS WW, F8 (No Measure)

3 Rounds

20 Windshield Wiper

20 MB Figure 8’s

CrossFit Sierra Nevada – CrossFit

Bench

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

10-9-8-7-6–5-4-3-2-1 (Time)

Deadlift 135/95 155/135 RX225/155 RX+265/165

Toe To Bar

Hand Re-lease push-up

CrossFit Sierra Nevada – CrossFit

21-15-9 PU, BJ, KBS, BS (Time)

Pull-ups

Box Jumps 24/20″

KB Swings 24/16kg

Ball Slam 40/20

4 Round 200M Run or 250M Row, SU (Time)

4 Rounds

200M Run or 250M row

25 Ab mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Tommy Mac (Time)

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 Progression

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

CrossFit Sierra Nevada – CrossFit

Hell Hill (Checkmark)

5X5X5 (Time)

5 Rounds for Time

5 burpees

5 thrusters 95/65

5 pull ups

5 db curl press 30/15

5 floor body curls

CrossFit Sierra Nevada – CrossFit

Core Movement (Time)

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

CrossFit Sierra Nevada – CrossFit

Snatch Progression (work up to workout weight)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

4 Rounds SN, RD, GHSU, BS (Time)

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

CrossFit Sierra Nevada – CrossFit

14 Minute AMRAP 3-6-9 etc. WB, DL, TTB (AMRAP – Reps)

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 hollow rocks and super man (No Measure)

Tabata 8 rounds 20/10

Hollow rocks

Super man

CrossFit Sierra Nevada – CrossFit

800M Run or 1000M Row (Time)

Max effort

21-15-9 HCJ, BJ, SU (Time)

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 ROW, SU (Time)

14-12-10-8-6-4-2

Cal Row

AB Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Cindy XXX (AMRAP – Reps)

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

CrossFit Sierra Nevada – CrossFit

Core movement (Time)

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

CrossFit Sierra Nevada – CrossFit

Chumba-Wumba (No Measure)

Get knocked down and get up again!

burpees

3×10 Body Movement (Time)

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

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

21-15-9 SN, PU (Time)

Snatch 65/45 RX 85/55 RX+95/65 RX++115/85

Pull-ups

21-15-9 Row, SU (Time)

Row Cal

AB Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Back Squat with Box Jump (8 Rounds for weight)

8 Rounds
8 Back Squat
8 Box Jumps

16 Minute AMRAP HCJ, HSPU, RD, KBS (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

20 minute AMRAP DL, WB (AMRAP – Rounds and Reps)

5-10-15-20 etc.

Deadlift RX 135/95 RX+155/135

WB 20/14

CrossFit Sierra Nevada – CrossFit

Partner Wod (No Measure)

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

CrossFit Sierra Nevada – CrossFit

Snatch Progression (work up to workout weight)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

800M Run or 1000M Row (Time)

Max effort

14 Minute AMRAP PU, SN, WB, GHSU (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

21-15-9-15-21 RPU, BS, GHBE, SU, BU (Time)

21-15-9-15-21

Ring Push-Ups

Ball Slam 40/20

GH Back Extension

AB Mat Sit-Ups

Burpee

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, HSPU, TTB, SCJ (Time)

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

CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP 2-4-6-8 etc. BU, DL, BJ, SU (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

Daniel (Time)

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

CrossFit Sierra Nevada – CrossFit

Warm up (Checkmark)

Rower Bowling x10

wall ball penalty

Sunday Funday (Time)

6 Rnds/ 6 Reps

6 burpees

6 GH sit up

6 pull up

6 air squat

6 curl press 25/15

6 ttb

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

Metcon (Time)

4 Round for Time

400 Run

10 TTB

12 KB Sumo Dead Lift

14 Box Jumps

CrossFit Sierra Nevada – CrossFit

18 Minute AMRAP Run, PU, KBS, PP, GHSU (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

8 Minute EMOM DP DU (AMRAP – Rounds and Reps)

8 MInute EMOM

6 Ring Dips

15 Double Unders

*Same Minute

10 Min EMOM FB,FW (AMRAP – Rounds and Reps)

15 Floor Bench 65/45 RX 95/65 RX+135/95

10 Barbell Floor Wiper

*alternate minutes

()

CrossFit Sierra Nevada – CrossFit

20-18-16-14 etc. HC, BS (Time)

20-18-16-14-12-10-8-6-4-3-2

Hang Clean 95/65 RX135/95 Rax+155/115

Ball Slam 40/20

ABS- 3 rounds 30 Reps RAD (No Measure)

3 Rounds

30 Rocky

30 Arnold

30 Danise

CrossFit Sierra Nevada – CrossFit

Back Squat

10-5-4 Warm -up

3-2’s Heavy

1’s Max

5 Rounds HSPU, LU, HRPU, JLU, TH,SU (Time)

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

CrossFit Sierra Nevada – CrossFit

21-15-9 RUN, DL, BJ, PU (Time)

21-15-9

800M Run or 1000M Row

Deadlift 135/95 155/135 Rx+ 225/155

Box jump 24/20

pull-ups

CrossFit Sierra Nevada – CrossFit

1-time exercise (No Measure)

5 Min Warm Up

Group Warm up plank/wall ball/box jump or step up

1-time exercise (AMRAP – Rounds and Reps)

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.

1-time exercise (Checkmark)

2 Rounds – Partner Abs

50 wall ball partner twists

50 wall ball partner sit ups

CrossFit Sierra Nevada – CrossFit

Back Squat 7×3 (7 Rounds for weight)

7 sets of 3 reps

22-16-10 BU, RDS, PS, DU, LDS, GHBE (Time)

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

CrossFit Sierra Nevada – CrossFit

3 Rounds Run, PU, BS, SU (Time)

3 Rounds

800M Run or 1000M Row

30 Pull-Ups

30 Ball Slam 40/20

30 Ab Mat Sit-Ups

CrossFit Sierra Nevada – CrossFit

10 Minute EMOM HCJ, TTB (10 Rounds for reps)

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 WB, BU (10 Rounds for reps)

10 Minute EMOM

6 Wall Ball 20/14

6 Burpee

*Same Minute

RX+

8 Wall Ball 20/14

8 Burpee

*Same Minute

CrossFit Sierra Nevada – CrossFit

4 Rounds KBS, DL, BJ, RUN (Time)

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

CrossFit Sierra Nevada – CrossFit

Metcon (No Measure)

Roller bowling warm up

Metcon (Time)

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

CrossFit Sierra Nevada – CrossFit

30’s BSU, WB, HRPU, SU, ROW, PU (Time)

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

CrossFit Sierra Nevada – CrossFit

800M Run or 1000M Row (Time)

Max effort

16 Minute AMRAP 3-6-9 etc, DL TTB (AMRAP – Reps)

16 Minute AMRAP

3-6-9-12 etc. of DL , TTB

Deadlift 135/95 Rx 155/135 Rx+225/155

TTB

Max Turkish (Weight)

1 each arm

CrossFit Sierra Nevada – CrossFit

21-15-9 HC, HSPU, DU (Time)

21-15-9

Hang Clean 95/65 Rx135/95 Rx+155/115

Handstand Push-ups

Double Unders x2

CrossFit Sierra Nevada – CrossFit

Chuck (Time)

– 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).

CrossFit Sierra Nevada – CrossFit

Rower Bowling (Checkmark)

10 frames 100m row

wb penalty

45/45 (Checkmark)

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

CrossFit Sierra Nevada – CrossFit

Metcon (Checkmark)

Burpee Over Bar Race Warm Up

10-6-2

Partner WOD (Time)

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

Metcon (Checkmark)

Roxanne Sit Ups

CrossFit Sierra Nevada – CrossFit

Back Squat 6 x4 (6 Rounds for weight)

Back Squat 6 sets of 4 Reps

21-15-9 HC, PU, BS, GHSU (Time)

21-15-9

Hang Clean 95/65 Rx 135/95 Rx+155/115

Pull-Up

Ball Slam 40/20

GH Sit-Ups

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 Sierra Nevada – CrossFit

Snatch Progression (Warm up do 5 sets on the movements of each exercise in a row. Increase weight each round start light.)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

OH Squat 5×3 (Weight)

Work up to Workout weight

21-15-9 OHS TTB (Time)

21-15-9

Overhead Squat 65/35 85/45 RX 95/65 RX+ 115/75

Toe to Bar

3 Rounds (Time)

15 Double Unders(no Singles) 1 Min. Time CAP

15 GhD sit ups

CrossFit Sierra Nevada – CrossFit

Take a Minute (Checkmark)

5 rnds, 45 sec each exercise, 1 min rest between

Cal Row

Plank

Ropes

Hang

Assault Bike

Squat hold

CrossFit Sierra Nevada – CrossFit

18 Minute AMRAP Run, BS, KBS, RD, LL, RC (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

10-1 HCJ, HSPU, DU (Time)

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

CrossFit Sierra Nevada – CrossFit

Daniel (Time)

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

CrossFit Sierra Nevada – CrossFit

Take a Minute (Checkmark)

5 rnds, 1 min each exercise, 30 rest between

Cal Row

Plank

Ropes

Hang

Assault Bike

Squat hold

CrossFit Sierra Nevada – CrossFit

Sat Core (AMRAP – Rounds and Reps)

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

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 Sierra Nevada – CrossFit

21-18-15-12-9-6-3 TH, TTB, HRPU (Time)

21-18-15-12-9-6-3

Thruster 75/45RX2 95/65RX 115/75RX+

Toe To Bar

Hand Re-lease Push-Ups

CrossFit Sierra Nevada – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

CrossFit Sierra Nevada – CrossFit

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

4 Rounds DU,GHSU (Time)

4 Rounds

20 Double Under

20 Gh Sit-ups

7 MIN AMRAP WB, DU (AMRAP – Rounds and Reps)

7 MIN AMRAP

2-4-6-8 etc.

WALL BALL 20/14

Jumping Lunge

CrossFit Sierra Nevada – CrossFit

21-15-9-15-21 DL, BOB (Time)

21-15-9-15-21

Deadlift 135/95 155/135 Rx+ 225/155

Burpee Over Bar

ABS- 3 rounds 30 Reps RAD (No Measure)

3 Rounds

30 Rocky

30 Arnold

30 Danise

CrossFit Sierra Nevada – CrossFit

10-1 RUN, PU, HSPU, SN (Time)

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++++++

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, DU, HC, TTB (Time)

4 Rounds

400M Run or 500M Row

40 Double Under

8 Hang Clean 95/65 135/95 RX+155/115

8 Toe to Bar

CrossFit Sierra Nevada – CrossFit

Bench

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

16 Minute AMRAP RPU, KBS, LL, BS, WSU, (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

Run, PU, TH, BJ (Time)

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

CrossFit Sierra Nevada – CrossFit

1 Mile Run or 2000M Row (Time)

Max Effort

Metcon (Time)

21-15-9

deadlift 155/115 185/135/ 225/155

wall ball shots 20/14

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, HCJ, GHSU (Time)

400M Run

15 Hang Clean and Jerk 95/65

15 GH Sit-ups

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 Sierra Nevada – CrossFit

16 Minute AMRAP DL, RP, DU, KTE (AMRAP – Rounds and Reps)

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

800M Run or 1000M Row (Time)

Max effort

CrossFit Sierra Nevada – CrossFit

4 Rounds RUN, WB, KBS, BS,LU (Time)

4 Rounds

400M Run

12 Wall Ball Shots 20/14

24 KB Swing 24/16kg

12 Ball Slam 40/20

24 Lunges

CrossFit Sierra Nevada – CrossFit

Bench (10 Warm-up
5 Heavy
4-3 Heavier
2 Heavier
1 max)

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

16 Minute AMRAP HC, HSPU, BJ, BU 1-2-3-etc. (AMRAP – Reps)

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

CrossFit Sierra Nevada – Personal Training

Shannons 7’s (Time)

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#

CrossFit Sierra Nevada – CrossFit

7 Rounds PU, BS (Time)

7 Rounds
7 Pull-ups
21 Back Squats 95/65 Rx+135/95

Tabata hollow rocks and super man (No Measure)

Tabata 8 rounds 20/10

Hollow rocks

Super man

CrossFit Sierra Nevada – CrossFit

Micro-band legs (No Measure)

2 Rounds

forward

backward

left

right

monster forward

monster backward

4 rounds for time (Time)

12 cal row

12 floor press 95/65

12 floor wiper

12 plyo box step up (alt)

12 db curl and press 25/15

CrossFit Sierra Nevada – CrossFit

Spartan Training (Checkmark)

Hell Hill

Metcon (Time)

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

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

3 Rounds Run, DL, TTB, BS (Time)

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

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 Sierra Nevada – CrossFit

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, SN, BJ, Lunge (Time)

4 Rounds

400M Run or 500M Row

20 Alt. Arm DB Snatch 40/20

20 Box Jumps 24/20

20 Lunges

CrossFit Sierra Nevada – CrossFit

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 Sierra Nevada – CrossFit

The Chief (AMRAP – Rounds)

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