Daily WOD

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

14 Minute AMRAP DL, PU, GHS

CrossFit Sierra Nevada – CrossFit

Mobility

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Metcon (AMRAP – Reps)

14 Minute AMRAP

4 Deadlift 225/155 RX+265/185

8 Ring-Push-Ups

12 GH-Sit-ups

21-15-9-15-21 Run, PU, TH, BJ

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

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)

14 Min Amrap SN, PS

CrossFit Sierra Nevada – CrossFit

Snatch Progression (5 rounds Warm-up)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Overhead Squat (10-5-4-3-3-2-2-1-1)

Overhead Squat

10-5 Warm-Up

4-3 Heavier

2’s Heavy

1’s Max effort

Metcon (AMRAP – Reps)

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

1-Mile Run (Time)

Max Effort 1-Mile Run

4 Rounds Run, HC, TTB

CrossFit Sierra Nevada – CrossFit

Mobility

Warm-up (No Measure)

Banded Tricep

BB Tricep Stretch

Banded Squat with shoulder MOB

Metcon (Time)

4 Rounds

400M Run or 500M Row

21 Hang Clean 135/95 RX+ 155/115

15 Toe To Bar

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

16 Min. AMRAP HC, BU/PU

CrossFit Sierra Nevada – CrossFit

Metcon (AMRAP – Reps)

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

14 Minute AMRAP SN, OHS, RPU,

CrossFit Sierra Nevada – CrossFit

Bench

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

Snatch Progression (5 Rounds increase weight each round)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Metcon (AMRAP – Reps)

14 Minute AMRAP

7 Snatch 75/45

7 Overhead Squat 75/45

7 Ring Push-Ups

RX+ 95/65

3 Rounds Run, TH, BS

CrossFit Sierra Nevada – CrossFit

Weightlifting

Back Squat (10-5-4-3-2-2-1-1)

10-5-4 Warm -up

3-2’s Heavy

1’s Max

Metcon (Time)

4 Rounds

400M Run

15 Thruster 95/65 Rx+115/75

15 Ball Slam 40/20

Beast 12

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)

5 Rounds DL,BU

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

5 Rounds

5 Deadlift 225/155 RX+ 275/185

10 Burpee

16 MIn. AMRAP FS, MU, LU, Du

CrossFit Sierra Nevada – CrossFit

Metcon (AMRAP – Reps)

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

Adam Brown

CrossFit Sierra Nevada – CrossFit

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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

4 Rounds BU, AR, PU, UKT, ST, PE, TPU, MTC

CrossFit Sierra Nevada – CrossFit

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Metcon (Time)

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 Run, PU, BS, BJ

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

3 Rounds

400M Run

21 Pull-Ups

15 Ball Slams 40/20

9 Box Jumps 24/20″

21-15-9 SN, TTB

CrossFit Sierra Nevada – CrossFit

Snatch Progression (5 Rounds of 1 Rep of each exercise in order)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Metcon (Time)

21-15-9

Snatch 95/65 Rx+ 115/75

Toe To Bar

14 Minute AMRAP HC, RC, LU

CrossFit Sierra Nevada – CrossFit

Power Clean (10-5-4-3-2-1)

Metcon (AMRAP – Reps)

14 Minute AMRAP

5 Hang Clean 135/95 RX+ 155/115

1 Rope Climb or 3 Pull-Ups+KTE

20 Lumges

Barbara Ann

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

4 Rounds Run, WB, BU

CrossFit Sierra Nevada – CrossFit

 

Mobility

Warm-up (No Measure)

Banded Squat with shoulder Mobility

Banded Hamstring

Couch

Back Squat (10-5-4-3-2-2-2-1-1)

10-5-4 Warm -up

3-2’s Heavy

1’s Max

Metcon (Time)

4 Rounds

400M Run or 500M Row

15 Wall Ball Shots 20/14

15 Burpees

21-15-9 PU, TTB, DU

CrossFit Sierra Nevada – CrossFit

Mobility

Warm-up (No Measure)

Banded Shoulder

Banded Instep Lunge

Lacrosse Ball Scapula

Metcon (Time)

21-15-9

Pull-Ups

Toe to Bar

Double Unders x2

Tabata 20/10 8 Rounds BS, PU, LU, HSHH, BS

CrossFit Sierra Nevada – CrossFit

Mobility

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Weightlifting

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

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

Metcon (AMRAP – Reps)

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

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4 Rounds CL, BJ, SU, Run

CrossFit Sierra Nevada – CrossFit

Mobility

Warm-up (No Measure)

Banded hamstring

Open Books

Box Pigeion

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Metcon (Time)

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

the seven

CrossFit Sierra Nevada – CrossFit

The Seven (Time)

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

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