Daily WOD

CrossFit Sierra Nevada – CrossFit

Cindy (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, DBSU, DBSN, TTB, HSPU (Time)

4 Rounds

400M Run or 500M Row

20 DB Step-Ups 50/25

20 DB Snatch 50/25

10 Toe to Bar

6 Handstand Push-ups

CrossFit Sierra Nevada – CrossFit

Back Squat (5 x 5)

18 Minute AMRAP PS, BS, KBS, LL, SH, GHSU (AMRAP – Rounds and Reps)

18 Minute AMRAP

12 Pistol Squat

12 Ball Slam 40/20

12 KB Swing 24/16kg

12 Laird Lunge 24/16kg

12 Slasher to Halo

12 GH or Weighted Sit-ups

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, DL, BJ, PU (Time)

400m Run or 500M Row

12 Deadlift 135/95 155/115 RX185/135 RX+225/155

12 Box Jumps 24/20

12 Pull-ups

CrossFit Sierra Nevada – CrossFit

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

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

3 Rounds 40/20 Circuit ROW, WB, BU, HC, RD, SU (3 Rounds for reps)

Row Cal

Wall Ball Shots 20/14

Burpee

Hang Clean RX 95/65 RX+ 135/75

Ring dips

AB Mat Sit-ups

Total Reps is score

CrossFit Sierra Nevada – CrossFit

Banded Legs (No Measure)

One Round

front/back

left/right

monster front/back

crab left/right

Sunday Fun (No Measure)

5 Rounds

10 4ct Jax

10 ea. ankle rock lunges 25/15

10 push up to down dog

10 v-ups

10 db side lunge 25/15

10 Russian MB twist

CrossFit Sierra Nevada – CrossFit

Banded Legs (No Measure)

One Round

front/back

left/right

monster front/back

crab left/right

Metcon (Time)

4 Rounds

6 burpees

12 bird dogs

12 adductor rock

12 floor press #95

12 floor wiper

12 squat to knee raise

24 double under

CrossFit Sierra Nevada – CrossFit

8 Rounds Run, HC, PP, TTB (Time)

8 Rounds

200M Run or 250M Row

8 Hang Clean 95/65

8 Push Press

8 Toe To Bar

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

21-15-9-6-3 DL, BOB, DU, BS, MBVRT (Time)

21-15-9-6-3

Deadlift 225/155

Burpee over Bar

Double Under

Ball Slam 40/20

MB V-sit Russian twist

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, HSPU, TTB, BU, BJ, GHBE (Time)

4 Rounds

400M Run or 500M Row

8 Handstand Push-ups

8 Toe to Bar

8 Bupee

8 Box Jumps 24/20″

25 GH Back Extension

CrossFit Sierra Nevada – Strength-Hypertrophy

Week 1 Day 3(Lower Pull/Upper Push) (8 Rounds for weight)

8 x 8

Sumo Deadlift

Barbell Incline Bench

Wide Stance Good Morning

DB Arnold Press

Barbell Glute Bridge

Bar Dips

DB Front Squats

EZ Curl Bar Skull Crushers

Sumo Deadlift 8 x 8 (8 Rounds for weight)

Sumo Deadlift 8 x 8

Barbell Incline Bench 8 x 8 (8 Rounds for weight)

Barbell Incline Bench 8 x 8

Wide Stance Good Morning 8 x 8 (8 Rounds for weight)

Wide Stance Good Morning 8 x 8

DB Arnold Press 8 x 8 (8 Rounds for weight)

DB Arnold Press 8 x 8

Barbell Glute Bridge 8 x 8 (8 Rounds for weight)

Barbell Glute Bridge 8 x 8

Bar Dips 8 x 8 (8 Rounds for weight)

Bar Dips 8 x 8

DB Front Squats 8 x 8 (8 Rounds for weight)

EZ Curl Bar Skull Crushers 8 x 8 (8 Rounds for weight)

EZ Curl Bar Skull Crushers 8 x 8

CrossFit Sierra Nevada – CrossFit

Alexander (Time)

5 Rounds for Time

31 Back Squats (135/95 lb)

12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here

CrossFit Sierra Nevada – CrossFit

Banded Legs (No Measure)

2X

front/back

left/right

monster front/back

Sunday Mobility (Time)

5 Rounds

2 TGU

4 pull up slides

6 push up to down dog

8 db curl, press, twist

10 air squats

12 bosu sit ups

14 double unders

CrossFit Sierra Nevada – CrossFit

Slow and EZ (Time)

5 Rounds

12 4ct jumping jax

6 chin ups

12 Bulgarian split squats (6 each)

6 burpees

12 double unders

6 TTB

12 wb wall twist

6 wb

CrossFit Sierra Nevada – CrossFit

4 Rounds RPU, GHBE, ABSU, PU, DU (Time)

4 Rounds

15 Ring Push-ups

15 GHBE

15 AB Mat Sit-Ups

15 Pull-Ups

15 Double Unders

CrossFit Sierra Nevada – CrossFit

“Karabell” (Time)

“Karabell”

10 Rounds

3 Power Snatches 75/55 95/65 RX135/95

15 Wall Ball Shots 20/14

CrossFit Sierra Nevada – CrossFit

Bench

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

21-15-9 BBJ, KBS, Row, BS, GHSU (Time)

21-15-9

Burpee box jump 24/20″

Kb Swings 24/16

Row Cal

Ball Slam 40/20

GH or Weighted Sit-ups

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, DL, PU, RD (Time)

4 Rounds

400M Run or 500M Row

21 Deadlift 225/155

15 Pull-ups

9 Ring Dips

CrossFit Sierra Nevada – CrossFit

800M Run or 1000M Row (Time)

Max effort

16 minute AMRAP 2-4-6-8-etc.HSPU, HSC, TTB (AMRAP – Rounds and Reps)

16 Minute AMRAP

2-4-6-8-10 etc.

Handstand Push-Ups

Squat Clean 95/65 115/75 RX135/95

Toe To Bar

800M Run or 1000M Row (Time)

Max effort

CrossFit Sierra Nevada – Strength-Hypertrophy

“Thunderstruck” warm up (No Measure)

box jumps on Thunder

30/30 Stations (No Measure)

5 cycles

cal row

battle rope

GH sit ups

assault bike

db curl press

box squats

CrossFit Sierra Nevada – Strength-Hypertrophy

Core Movement (Time)

6 Rouds for Time

8 cal row

8 squat to knee raise

8 TTB/KTE

8 speed skater

8 T-raise push ups

16 wb wall twist

CrossFit Sierra Nevada – Strength-Hypertrophy

Week 1 Day 3(Lower Pull/Upper Push) (8 Rounds for weight)

8 x 8

Sumo Deadlift

Barbell Incline Bench

Wide Stance Good Morning

DB Arnold Press

Barbell Glute Bridge

Bar Dips

DB Front Squats

EZ Curl Bar Skull Crushers

Sumo Deadlift 8 x 8 (8 Rounds for weight)

Sumo Deadlift 8 x 8

Barbell Incline Bench 8 x 8 (8 Rounds for weight)

Barbell Incline Bench 8 x 8

Wide Stance Good Morning 8 x 8 (8 Rounds for weight)

Wide Stance Good Morning 8 x 8

DB Arnold Press 8 x 8 (8 Rounds for weight)

DB Arnold Press 8 x 8

Barbell Glute Bridge 8 x 8 (8 Rounds for weight)

Barbell Glute Bridge 8 x 8

Bar Dips 8 x 8 (8 Rounds for weight)

Bar Dips 8 x 8

DB Front Raises 8 x 8 (8 Rounds for weight)

DB Front Raises 8 x 8

EZ Curl Bar Skull Crushers 8 x 8 (8 Rounds for weight)

EZ Curl Bar Skull Crushers 8 x 8

CrossFit Sierra Nevada – CrossFit

7 Rounds DL, PP, BU, BJ,SU (Time)

7 Rounds

7 Deadlift 225/155

7 Push Press 135/95

7 Burpee

7 Box Jump

7 GH Sit-ups or weighted Sit-ups

CrossFit Sierra Nevada – CrossFit

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

3 Rounds

400M Run or 500M Row

15 Squat Cleans 95/65 RX115/75 RX+135/95

15 Ball Slam 40/20

15 Toe To Bar

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

Sunday Funday (Time)

6 Rounds for Time

12 jumping jax

12 dead bugs

12 Rocky’s

12 open books

12 box plyo- steps ups

12 push press 65/45

CrossFit Sierra Nevada – CrossFit

Banded Legs (No Measure)

2 rounds

front and back

sides

monster fr/bk

Active Recovery (Time)

6 Rounds for Time

12 bird dogs

6 T-raise push ups

12 hollow rocks

6 chin ups

12 wb wall twist 20/16

6 wb 20/16

24 double-unders

CrossFit Sierra Nevada – CrossFit

Interval 40/20 HC, BU, KBS, RD, TTB (5 Rounds for reps)

Interval 40/20

Hang Clean 95/65 RX+115/75

Burpee

KB Swings 24/16kg

Ring Dips

Toe to Bar

CrossFit Sierra Nevada – CrossFit

Fran with run (Time)

For Time

400M Run or 500M Row

21 Thruster 95/65

21 Pull-ups

400MRun or 500M Row

15 Thruster 95/65

15 Pull-ups

400M Run or 500M Row

9 Thruster 95/65

9 Pull-ups

CrossFit Sierra Nevada – CrossFit

21-15-9-15-21 DL, RPU, BS, ROW, ABSU (Time)

21-15-9-15-21

Deadlift 155/115 185/135 RX225/155

Ring PushUps

Ball Slam 40/20

Cal Row

Ab Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Snatch Progression

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

3 Rounds Run, SN, OHS, GHSU (Time)

3 Rounds

200M Run or 250M Row

15 Snatch 75/45 RX+95/65

200M Run or 250M Row

15 Overhead Squat 75/45 RX+95/65

200M Run or 250M Row

15 GH SIt-Ups or Weighted Sit-ups

CrossFit Sierra Nevada – Kids Fit

Dirty Thirty (Time)

30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders

CrossFit Sierra Nevada – CrossFit

Beast 12 (Time)

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)

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

5 Rounds

5 Pull ups

10 deficit push ups

15 air squats

20 side lunges

25 sits ups

CrossFit Sierra Nevada – CrossFit

21-15-9 Row, DL, BJ, BS, GHSU (Time)

21-15-9

Cal Row

Deadlift 185/135 225/155

Box Jump 24/20”

Ball slam 40/20

GH or Weighted Sit-ups

CrossFit Sierra Nevada – CrossFit

10-9-8-7-6-5-4-3-2-1 FB, FW, BS, RD, BU (Time)

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

Floor Bench rx1-95/65, Rx-115/75 Rx+135/95

Floor Wiper 95/65, 115/75, 135/95

Wall Ball Shots 20/14,

Ring Dips

Burpee

CrossFit Sierra Nevada – Kids Fit

Dirty Thirty (Time)

30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders

Dirty Thirty (Time)

30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders

Dirty Thirty (Time)

30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders

CrossFit Sierra Nevada – CrossFit

Erin (Time)

5 rounds for time of:

15 dumbbell split cleans

21 pull-ups

Men: 40-lb. dumbbells

Women: 25-lb. dumbbells
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here

CrossFit Sierra Nevada – CrossFit

Sunday Funday (Time)

Banded Legs x2

front / back

left / right

monster front / back

4 Rounds for Time

6 burpees

12 floor press 95/65

12 floor wipers

6 box jumps

12 SL sit ups

12 bridge to knee raise

CrossFit Sierra Nevada – CrossFit

MobWod (Time)

5 Rounds for Time

12 plyo- step ups

12 hollow rocks

12 T-raise push ups

12 Supermans

12 wall balls

12 KTE sides

12 curl and press

CrossFit Sierra Nevada – CrossFit

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 single-unders

F: 95lb

M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here

CrossFit Sierra Nevada – CrossFit

4 Rounds DU, BS, KBS, LL, WVRT (Time)

4 Rounds

16 Double Unders

16 Ball Slam 40/20

16 KB Swings 24/16kg

16 Laird Lunges 24/16kg

16 Weighted V-sit Russian Twist

CrossFit Sierra Nevada – Kids Fit

Bench

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

4 Rounds Run, HSPU, DL (Time)

4 Rounds

400M Run or 500M Row

8 Handstand Push-ups

16 Deadlifts 155/115 185/135 RX+225/155

CrossFit Sierra Nevada – CrossFit

Bench

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

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

3 Rounds

400M Run or 500M Row

8 Handstand Push-ups

16 Deadlifts 155/115 185/135 RX+225/155

8 Toe to Bar

CrossFit Sierra Nevada – CrossFit

20-18-16-14-12 etc. SC, BJ, GHSU (Time)

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

Squat Clean 135/95 RX+155/115

Box Jump 24/20″

GHSU or Weighted Sit-Ups

CrossFit Sierra Nevada – Kids Fit

Dirty Thirty (Time)

30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders

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

sunday funday (Time)

5 Rounds for Time

10 4ct jumping jax

10 chin ups

10 bird dogs

10 spidey push ups

10 dead bugs

10 left plyo step ups

10 right plyo step ups

10 wb wall twist

CrossFit Sierra Nevada – CrossFit

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

CrossFit Sierra Nevada – CrossFit

50-40-30-20-10 DL, WB (Time)

50-40-30-20-10

Deadlift 135/95 RX+155/115

Wall Ball Shots 20/14

CrossFit Sierra Nevada – CrossFit

12 Min. EMOM HC, DU (AMRAP – Rounds and Reps)

12 Minute EMOM

10 Hang Clean 95/65 RX115/75 RX+135/95

20 Double unders RX+40DU

*alternate minutes

12 Min. EMOM KBS, BU (AMRAP – Rounds and Reps)

12 Minute EMOM

15 KB Swings 24/16kg

6 Burpees

*Same MInute

21-15-9 Row, SU (Time)

Row Cal

AB Mat Sit-ups

CrossFit Sierra Nevada – Kids Fit

Dirty Thirty (Time)

30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders

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

4 Rounds ST, RP, GHSU, DL (Time)

4 Rounds

50 Step-ups 40/20

25 Ring Push-Ups

15 GH Sit-ups

15 Deadlifts 135/95 155/115

CrossFit Sierra Nevada – CrossFit

3 Rounds Run, SN, KBS, LL, TTB (Time)

3 Rounds

400M Run or 500M Row

30 Alt Arm DB Snatch 40/20 RX+50/25

30 Kb Swings 24/16kg

30 Laird Lunges

30 TTB

CrossFit Sierra Nevada – CrossFit

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

Deadlift rx2-155/115 rx1-185/135 rx-225/155 RX+275/165

Pull-up

Box Jump 24/20″

Cal Row

CrossFit Sierra Nevada – CrossFit

Bench

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

16 Minute AMRAP HC, HSPU, PS (AMRAP – Rounds and Reps)

16 Minute AMRAP

2-4-6-8 etc

Hang Clean Rx1 95/65 115,75 Rx 135/95 RX+ 155/115

Handstand Push-ups

Pistol Squat (alternate leg)

21-15-9 Row, SU (Time)

Row Cal

AB Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Happy B- Day Amber “Filthy 46” (Time)

“ Filthy 46”

46 Box Jumps 20″

46 Jumping Pull-ups

46 KB Swings 16kg

46 walking lunges

46 KTE or body Curl

46 Push Press 45/25#

46 GH Back Extension

46 Wall Ball Shots 20/14

46 Burpee

46 Double Unders

CrossFit Sierra Nevada – CrossFit

Rower Bowling (Checkmark)

5 Frames Wb reward

Banded Legs Mobility (Checkmark)

2 rounds

front/back

left/right

monster front/back

Sunday Funday (Time)

5 Rounds

6 pull ups

6 ring dips

** sub 2 muscle ups

8 floor press 115/75

10 floor wipers

12 box step up

14 floor wb twist

CrossFit Sierra Nevada – CrossFit

5 Rounds (Time)

6 burpees

12 bird dogs

6 t-raises

12 dead bugs

6 chin ups

12 wall ball twists

6 Bulgarian split squat – each

12 penguin toe taps

24 double unders

CrossFit Sierra Nevada – CrossFit

4 Rounds RP, BS, KBS, GHBE, SU (Time)

4 Rounds

15 Ring Push-Ups

15 Ball Slam 40/20

15 KB Swings 24/16kg

15 GH Back Extension

15 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

16 Minute AMRAP 3-6-9-12 etc (Time)

Pull-ups

Burpee Box Jump

CrossFit Sierra Nevada – CrossFit

3 Rounds Run, HCJ, RD, WW,HR (Time)

3 Rounds

400M Run or 500M Row

16 Hang Clean and Jerk 95/65 RX115/75 RX+135/95

8 Ring Dips

16 Windshield Wiper

16 Hollow Rocks

()

()

CrossFit Sierra Nevada – CrossFit

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

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

7 Rounds BS, PU, DU (Time)

7 Rounds

7 Back Squat 135/95 RX+155/115

7 Pull-Ups

17 Double Unders

CrossFit Sierra Nevada – CrossFit

4 Rounds DL, TTB, BS, ROW (Time)

4 Rounds

15 deadlift 135/95 RX 155/135 RX+225/155

15 Toe to Bar

15 Ball Slam 40/20

15/13 Cal Row

CrossFit Sierra Nevada – CrossFit

Super Bowl Sunday (Time)

4 Quarters

7 hang clean 95/65

7 pull ups

14 push press 95/65

14 push ups

21 air squats

21 ab mat sit ups

28 double-unders

CrossFit Sierra Nevada – CrossFit

Slow It Down (Time)

5 Rounds for Time

12 double unders

6 T-raise push-ups

12 bird dogs

6 chin ups

12 dead bugs

6 KTE sides

12 db curl n press 25/15

6 Bulgarian split squat right 25/15

12 speed skaters

6 Bulgarian split squat left 25/15

CrossFit Sierra Nevada – CrossFit

5 Rounds HC, TTB, DU, KBS, STH (Time)

5 Rounds

7 Hang Clean 95/65 RX 135/95

7 Toe To Bar

14 Double Unders

14 KB Swings

14 Slasher to Halo 24/16kg

CrossFit Sierra Nevada – CrossFit

Back Squat (5 x 5)

50-40-30-20-10 WB, HRPU, SU (Time)

50-40-30-20-10

Wall Ball shots 20/14

Hand Re-lease Push-ups

AB Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

3-9-15-21-15-9-3 DL, BJ, PU (Time)

Deadlift 205/145

box jump 24/20

Pull-up

CrossFit Sierra Nevada – CrossFit

Willie took a snow day (Time)

5 Rounds for Time

12 cal row

12 db curl and press 25/15

12 db snatch alt 40/25

12 step ups 25/15 each arm, 24/20″ box

12 TTB

CrossFit Sierra Nevada – CrossFit

“Thunderstruck” Box Jumps (No Measure)

Sunday Fun (Time)

6 Rounds for Time

5 chin ups

10 windmill toe touches

5 floor press 95/65

10 wipers

5 open books each side

10 MB Russian twists

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

6 Rounds for Time

6 burpees

12 bird dogs

6 T-raise push ups

12 dead bugs

6 KTE sides

12 straight leg ab mat sit ups

6 Bulgarian split squat right

12 double unders

6 Bulgarian split squat left

12 WB twist

CrossFit Sierra Nevada – CrossFit

22-16-10 PU, RD, DU, STH, LL, GHBE (Time)

Pull-ups

Ring Dips

Double Unders

Slasher To Halo 24/16kg

Laird Lunges 24/16kg

GH Back Extension

CrossFit Sierra Nevada – CrossFit

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 TH, BOB (Time)

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

Thruster 95/65

Burpee over Bar

20 Minute Time Cap

21-15-9 Row, SU (Time)

Row Cal

AB Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

20 Min. AMRAP Run, PU, HSPU, BS, WTSU (AMRAP – Rounds and Reps)

20 Minute AMRAP

End of Building Run or 250M Row

7 Pull-Ups

7 Handstand Push-Ups

7 Ball Slam 40/20

7 Weighted Sit-Ups 40/20

CrossFit Sierra Nevada – CrossFit

Sunday Funday (Time)

5 Rounds for Time

5 burpees

10 bird dogs

5 pull ups

10 dead bugs

5 TTB

10 straight leg ab mat sit ups

5 Bulgarian split squat right

10 double unders

5 Bulgarian split squat left

10 WB twist

CrossFit Sierra Nevada – CrossFit

Banded legs (No Measure)

One Round

front/back

sides

monster front/back

Saturday Movement (Time)

6 Rounds for TIme

10 jumping jax

5 push press 95/65

10 gh sit ups

5 hang snatch 95/65

10 plank bird dogs

5 KTE sides

10 double unders

5 front squat 95/65

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

3 Rounds Row, FB, FBBW, WB, (Time)

3 Rounds

16/13 Cal Row

16 Floor Bench 95/65 RX 135/95

16 Floor BB Wiper

16 Wall Ball Shots 20/14

CrossFit Sierra Nevada – CrossFit

Helen with Handstands (Time)

Helen with Handstands

Score Time

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

6 Handstand Push-ups

CrossFit Sierra Nevada – CrossFit

Banded Leg Warm up (No Measure)

2 Rounds

front/back

left/right

monster front/back

Tabata Stations (AMRAP – Reps)

8 Rounds 20/10

battle ropes L+R=1 alternating

assault bike

wb twist 20/14

box step ups 20″

GH sit ups

CrossFit Sierra Nevada – CrossFit

Rower Bowling (No Measure)

10 Frames

wall ball reward

Legs and Core (Time)

4 Rounds for Time

5 pull ups

20 air squats

10 push ups

20 Bulgarian split squats (10 each)

10 dead bugs

20 speed skater

10 bird dogs

20 double unders

CrossFit Sierra Nevada – CrossFit

3 Rounds DBSN, STH, KBS, LL, WB (Time)

3 Rounds

22 Alt Arm DB Snatch

22 Slasher to Halo

22 KB Swings

22 Laird Lunge

22 Wall Ball Shots

CrossFit Sierra Nevada – CrossFit

800M Run or 1000M Row (Time)

Max effort

16 Minute AMRAP 3-6-9 etc. DL, BJ, PU (AMRAP – Rounds and Reps)

16 Minute AMRAP 3-6-9-12 etc,

Deadlift 155/115 185/ 135 RX225/155 RX+275/165

Box Jump 24/20 RX+30/24

Pull-Ups

21-15-9 Row, SU (Time)

Row Cal

AB Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Back Squat (5 x 5)

8 Rounds FB, FW, WWU, RD (Time)

8 Rounds

8 Floor Bench 95/65 115/75 RX135/95

8 BB Floor Wiper 95/65 115/75 RX 135/95

4 Wall Walk ups

8 Ring Dips

CrossFit Sierra Nevada – CrossFit

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

21-15-9-15-21

Hang Clean 95/65 Rx 135/75 Rx+155/95

Ball Slam 40/20

GH Sit up or Weighted Sit-up

CrossFit Sierra Nevada – CrossFit

Filthy 42 (Time)

For time:

42 box jumps

42 jumping pull-ups

42 kettlebell swings

42 walking-lunge steps

42 knees-to-elbows

42 push press

42 back extensions

42 wall-ball shots

42 burpees

42 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

CrossFit Sierra Nevada – CrossFit

Core Mobility (No Measure)

1 minute each of:

dead bugs

bird dogs

left plank log roll

right plank log roll

Banded Legs (No Measure)

2 Rounds

front/back

left/right

monster front/back

Berg with Snatch (Checkmark)

10 Min EMOM

3 hanging snatch 65/95

3 burpees

3 pull ups

*all same minute, 4 per set for RX+

CrossFit Sierra Nevada – CrossFit

Core Training (No Measure)

3 Rounds

10 bird dogs

10 dead bugs

10 side plank log rolls

Weekend Fun (Time)

6 Rounds for TIme

12jumping jax

6 push press 95/65

12 floor wipers

6 floor press 95/65

12 speed skater

6 KTE sides

12 double unders

6 back squat 95/65

CrossFit Sierra Nevada – CrossFit

10-1 SN, RD, GHBE, WB (Time)

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

Snatch 75/55 RX 95/65 RC+115/75

Ring Dips

GH Back Extension x 2

Wall Ball Shots 20/14

CrossFit Sierra Nevada – CrossFit

3 Rounds Row, HC, BBJ, TTB, KBS (Time)

3 Rounds

500M Row or 400M Run

12 Hang Clean 95/65 RX135/95 RX+155/115

12 Burpee Box Jump 24/20 RX+30/24

12 Toe To Bar

24 KB Swings 24/16kg

CrossFit Sierra Nevada – CrossFit

Weekend Fun (Time)

6 Rounds for TIme

10 jumping jax

5 push press 95/65

10 floor wipers

5 floor press 95/65

10 speed skater

5 KTE sides

10 double unders

5 front squat 95/65

CrossFit Sierra Nevada – CrossFit

Saturday Movement (Time)

6 Rounds for TIme

10 jumping jax

5 push press 95/65

10 floor wipers

5 floor press 95/65

10 speed skater

5 KTE sides

10 double unders

5 front squat 95/65

CrossFit Sierra Nevada – CrossFit

6 Rounds PU, BU, TR, DBL (Time)

6 Rounds

8 Pull-ups

8 Burpee

8 DB T-Raise 15/8

8 DB Lunge w/curl

()

CrossFit Sierra Nevada – CrossFit

Back Squat (5×5 Building up)

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

12 Minute AMRAP

3-6-9-12 etc

Hang Clean RX 95/65 RX+115/75

Thruster

Ball Slam 40/20

21-15-9 Row, SU (Time)

Row Cal

AB Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

3 Rounds Run, DL, BJ, KBS, HSPU (Time)

3 Rounds

400M Run or 500M Row

8 Deadlift 135/95 155/135 RX 225/155

16 Box Jumps 24/20

8 Ring Dips

16 Kb Swings 24/16kg

8 Handstand Push-ups

CrossFit Sierra Nevada – CrossFit

21-15-9-15-21 WB,PU,BU, TTB (Time)

Wall Ball Shots

Pull-ups

Burpee

TTB

CrossFit Sierra Nevada – CrossFit

Happy New Year! (Time)

Bring in the New Year 2 Rnds for Time

20 cal row

23/24 straight leg sit ups

20 db snatch alt 35/20

23/24 wb twist

20 air squat

23/24 double unders

20 push ups

23/24 penguin heel taps

20 GH sit ups

24 jumping jax

1 rope climb (no rope round 2)

**first round do 23 reps, one rope climb for the new year, then do 24 reps for second round.

CrossFit Sierra Nevada – CrossFit

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

CrossFit Sierra Nevada – CrossFit

Dirty Thirty (Time)

30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders