CrossFit Sierra Nevada – CrossFit
5 Rounds DL, BJ, Row, BU (Time)
5 Rounds
5 Deadlift 225/155
10 Box Jump
15 Cal Row
15 Burpee
5 Rounds
5 Deadlift 225/155
10 Box Jump
15 Cal Row
15 Burpee
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
400M Run
21-15-9
OH Squat 75/55 RX+ 95/65
Pull-ups
Toe To Bar
* Run at the start of each Round
10-9-8-7-6-5-4-3-2-1
Ring Push ups
Wall Ball Shots 20/14
Pull-Ups
Ball Slam 40/20
AB Mat Sit-Ups
3 Rounds
10 1 Arm DB Press or Curl
20 Push-Ups
40 Air Aquats
10 1 Arm DB Row
12 Back Ext.
400M Run
8 Ring Dips
16 KB/DB Snatch 20/12kg 40/20bs (8 ea. Arm)
16 KB Swing 24/16kg
8 Laird Lunge 20/16kg
8 Slasher to Halo
16 KB Boats
RX + 24/16kg entire workout
18 Minute AMRAP
End of Building Run
5 Deadlift 185/145 Rx+ 225/155
15 Double Unders RX+ Unbroken
5 Pull-Ups RX+ Chest to Bar
21-15-9
Hang Squat clean and Jerk 95/65 RX+135/95
Burpee
Wall Ball Shots 20/14
Toe to Bar
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
20 minute amrap
100 Jump rope
30 Ball slam
30 Kb swing
30 Ab mat sit ups
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 35/26lbs
30 Lunges
30 Knee to Elbow
30 Push Presses 45/35
30 Back Extensions
30 Wall Ball Shots 20/14
30 Burpees
30 Double Unders
16 Minute AMRAP
2-4-6-8 etc. up by 2’s
Wall Ball Shots 20/14
Pull-ups
Burpee
Max Effort
3 Rounds
800M Run or 1000M Row
15 Hang Clean 135/75 Rx+155/95
30 KB Swing 24/16kg
15 Toes to Bar
25 Pull-Ups
50 Deadlift 135/95
50 Push-Ups
50 Box Jumps 24″
50 Floor Wipers
50 KB Single Arm Clean and Press 16kg(35lbDB)/20/15lbs KB KB/DB
25 Pull-Ups
15 Minute AMRAP
500M Row or 400M Run
Max Push-Ups
8 Rounds
8 Back Squat
8 Box Jumps
6 Circuits, 3 Rounds, 1 Min Each circuit
Burpee Over bar
Dumbbell curl/push press
KB Swing
Box Jump
Incline Leg Raise
Wall ball bear crawl
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
3 Rounds
400M Run or 500M Row
8 Deadlift 185/135 Rx+ 225/155
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 Junps 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
“get knocked down and get up again” burpees
3 Rounds for Time
20 double unders
10 suitcase sit ups
10 alt db snatch 40/25
10 penguin heel tap
10 T-raise push up
10 mountain climber
10 pull ups
10 KTE
10 air squats
10 WB twist
2 Rounds
forward, backward
left, right
monster forward, backward
10 Rounds
100 m row overs 2x floor press and wipers
16 Minute AMRAP
End of Building run
7 Back Squat 95/65. RX+135/95
1 Muscle up
Or
3 pull-ups with KTE (1/1)
3 Dips
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
6 Rounds
20 Double Under
15 Ball Slam 40/20
9 Hang Clean and Jerk 95/55 RX+135/75
14 Minute AMRAP
3-6-9-12 etc. up by 3’s
Deadlift 225/155
Hand Release Push-ups
4 Rounds
400M Run
25 Ab Mat Sit-ups
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
1000M Row or 800M Run (Buy In)
21-15-9
OHSquat 75/45 Rx+ 95/65
Toe to Bar
Burpee Box Jump 24/20
1000M Row or 800M Run (Cash out)
Helen with Handstands
Score Time
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
6 Handstand Push-ups
4 Rounds for Time
8 chin ups
8 KTE
10 T-raise 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
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
3 Rounds
400M Run or 500M Row
11 Burpee Box Jump 24/20
22 DB Snatch Alt. Arm 50/25
11 Burpee Box Jump 24/20
22 GH Sit-ups or Weighted Sit-ups
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
3-6-9-12-16-18-16-12-9-6-3
Pull-Ups
Wall Ball Shots 20/14
18 Munute AMRAP
15/13 Cal Row
15 Hang Clean
15/13 Cal Row
15 Toe To Bar
15/13 Cal Row
15 Handstand Push-up
15/13 Cal Row
15 Ring Dips
Deadlift (1 Rep Max)
10-5 Warm-Up
4-3 Heay
2 Heavier
1 Max
3 Rounds
8 KBSumo Deadlift High Pull
8 KB Right Arm Front Rack Lunge (alternate leg)
8 KB Right Arm Push Press
8 KB Swing
8 KB Left Arm Front Rack Lunge (alternate leg)
8 KB Left Arm Push Press
3 Rounds
20 Double Under
20 GH Sit-Ups or Weighted 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
3 Rounds
10 Ring Push-Ups
10 Pull-Ups
10 Ball Slam
10 MB Goblet Squat
10 Bench Dips
10 Body Curl
10 Clean
10 DB Thruster
4 Rounds for Time
250 row/ door run
8 t-raise push ups
10 chin ups
12 KTE sides, alt
14 pistol squats
16 t-spine toe touches
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
21-15-9-15-21
Deadlift 155/115
burpee over bar
body curl
4 Rounds
400M Run or 500M Row
15 Ring Push-Up
15 Ball Slam 40/20
15 GH Sit-Ups
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
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
3 Rounds
400M Run
15 Deadlift 185/135
15 Toe To Bar
15 OH Squat 95/55
21-15-9
Pull-Ups
Ball Slam 40/20
14 Minute AMRAP
3-6-9-12 etc. up by 3’s
Double Under RX+ unbroken
Hang clean 135/65 RX+ 155/85
Burpee over Bar
800M Run
Then, 50-40-30-20-10
Wall Ball Shots 20/14
Box Jumps 24/20″
Then….
800M Run
21-15-9
Pull-Up
Ball Slam 20/16
10-5-5-4-3-2-2-2-1-1
10-1
Ring Push-ups
DB Curl
Box Jump
switchback hike
4 Rnds for Time
10 open books
20 penguin heel taps
10 plank to T-raise
20 MB wall twist
10 MB floor twist
20 KTE alt. sides
10 curl press 25/15
20 double unders
400M Run
21 Thruster 95/65
21 Burpee over Bar
400M Run
15 Thruster 95/65
15 Burpee over Bar
400M Run
9 Thruster 95/65
9 Burpee over Bar
Tabata 8 rounds 20/10
Hollow rocks
Super man
Tabata 8 Rounds 20/10
Deadlift 135/95
Ball Slam 40/20
Pull-ups
Wall Walk-ups
GH Sit-ups
For time, 10, 9, 8, … 1 of:
front squat 135/95 RX+155,115
ring push ups
burpee
TTB
21-15-9
Pull-Ups
Hang Clean 135/85 Scaled 95/55
Ball Slam 40/20
4 Rounds
15 Double Under ( no singles)
15 GH Sit-ups
For Time, 10, 9, 8-…1
front squats 135/95, Rx+155/115
ring push ups
burpees
toes to bar
400M Run
30 Wall Ball Shots
30 Toe To Bar
800M Run
20 Deadlift 135/95
20 Front Squats 135/95
400M Run
30 Burpees
30 Double Unders
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
400M Run or 500M Row
15 Cleans 95/45
15 GH Sit-Ups
For Time
50 Hand Release Push-ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Hand Release Push-ups
Tabata 8 Rounds 20/10
DB alt arm snatch 40/20#
Ring Dips or Bench dips
Double Under (must attempt 4 rounds DU)
Pull-ups
Thruster 75/45 (from ground)
GH Back extension
Ab mat sit-ups
“Sugar Daddy”
21-15-9
Deadlift 225/155
400M Run
4 Rounds
15 GH sit-ups
5 wall walks
10-5-5-4-3-2-2-2-1-1
8 Minute EMOM
12 Hang Clean 115/55 RX+ 135/65
30 Double Under RX+ 60
*alternate Minutes
8 Minute EMOM
6 Burpee RX+ 8
6 TTB RX+ 8
* Same Minute
4 Rounds
400M Run
15 Pull-ups
20 Wall Ball Shots 20/14
15 GH Sit-ups or weighted Sit ups
4 Rnds for Time
10 suitcase sit-ups
1 wall run
12 Russian twist
1 rope climb (3x lower, KTE, squat)
14 mb wall twist
1 man maker 25/15
16 mtn climber
1 each TGU 25/15
18 penguins
2 Rounds
front
sides
monster walk
backward monster walk
5 Rounds
10 cal row
10 plank shoulder taps
10 open books (slow)
10 speed skaters/side lunge
10 t-spine (slow)
10 mtn climber push ups
16 Minute AMRAP
10 Back Squat 65% body weight
RX+ Body Weight
10 Ball Slam 40/20
10 Burpee Box Jump 24/20
10 Gh Sit-Ups
Wall Walk Ups
Handstand Kick Ups
Handstand Hip Taps
Handstand Push-Ups
Handstand Walk
Helen with Handstands
Score Time
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
6 Handstand Push-ups
10-5-5-4-3-2-2-2-1-1
12 Minute AMRAP 3-6-9-12 etc.
Deadlift 225/155 RX+ 275/165
Burpee Over Bar
4 Rounds
15 Cal Row
15 Toe to Bar
Tabata 8 Rounds 20/10
Cal Row
KB Swing 24/16kg
Hang Clean 75/45 RX+ 95/65
Push Press 75/45 RX+ 95/65
AB Mat Sit-Ups
*1 minute rest between exercises
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Rower Bowling
5 frames
ball slam
5 Rnds For Time
10 jax 4 count
5 chin up
10 db curl press
5 jumping squats
10 leg raises 4 cnt
foot lock
box start
5 Rounds for Time
5 inch worm
5 rope lowers
10 high KTE
10 squats
wall run or 100m row
3-3-3-3-3
Squat Clean and Jerk
increase weight each round
4 Rounds
400M Run or 500M Row
15 Thruster 95/65
15 Toe To Bar
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises
*Total Reps is score
5 Minutes
5 Power Clean
5 Burpee 135/75 RX + 155/95
10 KB Swing 24/16kg
10 goblet Squats 24/16kg
10 Ball Slam 40/20
10 GH Sit-Ups
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
Max effort
14Minute AMRAP
2-4-6-8 etc.
Deadlift 225/155 RX+ 275/175
Box Jump 24/20”
4 Rounds
200M Run or 250M row
25 Ab mat Sit-ups
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
EMOM until you cannot complete required reps in the one minute, time cap of 30 minutes.
10-1
Deadlift and Box Jumps
5 Rounds
5 Pull-Ups
10 Ring Push-Ups
10 Thruster
10 Bench Dips
10 Ball Slam
20 Jumping Lunges
20 Sit-Ups
WB reward =)
7 Rounds for Time
7 jumping jacks
7 T-raise push ups
7 KTE
7 box jumps
7 WB twists
7 cal row
7 Russian twists
walk, sides, monster walk
short tabata
8 burpees
8 floor bench 95/65
8 floor wipers
8 dbcurl 35/20
8 push press 75/55
400M Run
21 Thruster 95/65
21 Pull-ups
400M Run
15 Thruster 95/65
15 Pull-ups
400M Run
9 Thruster 95/65
9 Pull-Ups
400M Run
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
3 Rounds
1 Minute max rep of each exercise. (FGB Style)
1 minute rest between rounds
Wall Ball Shots 20/14
Lunges
Hand Re-lease Push-ups
Ball Slam 40/20
KB Swings 24/16kg
1 Minute Rest
4 Rounds
400M Run or 500M Row
21 Box Jumps 24/20″
15 Pull-Ups
9 Deadlift 225/155
3 Rounds
17 hang cleans 135/95
20 bar facing burpees
23 TTB
400 meter run
18 Minute AMRAP
7 Back Squat 135/ 95
7 Hand Re-lease Push-up
7 Box Jump 24/20″
7 Ball Slam 40/20
7 Ab Mat Sit-Ups
4 Rounds
400M Run or 500M Row
15 Pull-Ups
15 Snatch 75/45 Rx+ 95/65
15 Toe To Bar
3-3-3-3-3
Shoulder Press
Push Press
Jerk
14 Minute AMRAP
3-6-9-12 etc
Squat Clean 135/95
Handstand Push-up
Double under
10-9-8-7-6-5-4-3-2-1
Floor Bench 135/95
Deadlift 225/155
Toe To Bar
Burpee Box jump 24/20
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rower Bowling w/ ab mat su
5 frames, x2 abs
10 Min EMOM *same min
5 pull ups
10 push ups
10 Min EMOM* same min
8 straight bar curls
8 bench dips
5 Frames w/ ab mat sit-upsx2
Weekend Mobility
4 Rounds for Time,RX+ 5 Rnds
12 cal row
4 man-makers
12 lateral lunges
4 KB arm-bar to TGU
12 floor wipers 95/65
4 TTB
1000M Row or 50 Burpees
21-15-9
Pull-Ups
Thruster 75/45
Ball Slam 40/20
1000M Row or 50 Burpees
Do the opposite of what you did last time
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
Tabata 8 Rounds 20/10
Snatch 75/45 RX+95/65
Double Under
Ab Mat Sit-ups
Cal Row
Push Press 75/45 Rx+95/65
Each exercise is done 8x for a round. Total reps is score. 1 Minute rest between exercises
3 Rounds for Time
10 jumping jax
20 air squats
10 T-raise push ups
20 lunges
10 GH sit ups
20 jumping lunges
5 pull ups
10 jumping squats
2-4-6-8-12-14-12-8-6-4-2
Deadlift 225/155 RX+315/185
Toe To Bar
Box Jumps 24/20′
21-15-9
Pull-ups
Hang Clean 135/95
Wall Ball shots 20/14
Burpee
cal row
10 Frames
4 Rounds for Time
1 bear crawl (25ft)
10 t-spine touches
10 db skull crushers
10 KTE sides
10 twisting lunges
10 cal row
3 Rounds for Time
10 jumping jax
20 air squats
10 T-push ups
20 lunges
10 db curl press 25/15
20 jumping lunges
5 chin ups
10 jumping squats
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
3 Rounds
20 Weighted Step-ups 40/20 (20″ Box)
20 BB Bench Press 95/45
20 BB Floor Wiper 95/45
20 Ball Slam 40/20
20 Back Squats 95/45 from ground
20 Weighted Sit-Ups 40/20
20 Ring or Bench Dips
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
10 Minute AMRAP
15 Hang Clean 95/65 RX+ 135/95
15 Toe To Bar
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Rest Between each couplet
5 Rounds for Time; RX+ 10 Rounds
-5 Pull ups
-5 push ups
3 Rounds for Time; RX+ 5 Rounds
-10 GH Sit-ups
-10 back extensions
1 Round for Time; RX+ 2 Rounds
-25 Wall-balls 20/14
-25 box jumps 24/20