Daily WOD

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

CrossFit Sierra Nevada – CrossFit

Snatch Progression (5 sets of 1 rep each in a row. Increase weight each set)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

21-5-9 Run, OHS, Pull-up, TTB (Time)

400M Run

21-15-9

OH Squat 75/55 RX+ 95/65

Pull-ups

Toe To Bar

* Run at the start of each Round

CrossFit Sierra Nevada – CrossFit

10-9-8-7-6-5-4-3-2-1 RPU, WBS, PU, BS, SU (Time)

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

CrossFit Sierra Nevada – CrossFit

3 Rounds DBP, PU, AS, DBR, BE, Run (Time)

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

CrossFit Sierra Nevada – CrossFit

5 Rounds RD, KBSN, KBS, LL, STH, BO (Time)

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

CrossFit Sierra Nevada – CrossFit

18 Minute AMRAP (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

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

21-15-9

Hang Squat clean and Jerk 95/65 RX+135/95

Burpee

Wall Ball Shots 20/14

Toe to Bar

CrossFit Sierra Nevada – CrossFit

Michael (Time)

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

CrossFit Sierra Nevada – CrossFit

Murph (Time)

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

CrossFit Sierra Nevada – CrossFit

20 minute AMRAP JR, BS KBS, SU (AMRAP – Rounds and Reps)

20 minute amrap

100 Jump rope

30 Ball slam

30 Kb swing

30 Ab mat sit ups

Hell Hill Run (Time)

CrossFit Sierra Nevada – CrossFit

‘Dirty Thirty” (Time)

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

CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP WB,PU, BU 2-4-6-8 etc. (AMRAP – Rounds and Reps)

16 Minute AMRAP

2-4-6-8 etc. up by 2’s

Wall Ball Shots 20/14

Pull-ups

Burpee

1 Mile Run or 2000M Row (Time)

Max Effort

CrossFit Sierra Nevada – CrossFit

3 Rounds Run, HC, KBS, TTB (Time)

3 Rounds

800M Run or 1000M Row

15 Hang Clean 135/75 Rx+155/95

30 KB Swing 24/16kg

15 Toes to Bar

CrossFit Sierra Nevada – CrossFit

The “Original” 300 (Time)

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

()

CrossFit Sierra Nevada – CrossFit

15 Minutes AMRAP Row, PU (AMRAP – Reps)

15 Minute AMRAP

500M Row or 400M Run

Max Push-Ups

Back Squat with Box Jump (8 Rounds for weight)

8 Rounds
8 Back Squat
8 Box Jumps

CrossFit Sierra Nevada – CrossFit

Circuit Stations

Metcon (No Measure)

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

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 Deadlift 185/135 Rx+ 225/155

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

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

4 Rounds

400M Run or 500M Row

20 Alt. Arm DB Snatch 40/20

20 Box Junps 24/20

20 Lunges

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

CrossFit Sierra Nevada – CrossFit

Chumba-Wamba burpees (Checkmark)

“get knocked down and get up again” burpees

Funday Wod (Time)

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

CrossFit Sierra Nevada – CrossFit

Micro Band Legs (Checkmark)

2 Rounds

forward, backward

left, right

monster forward, backward

Rower Bowling with floor press and wipers (Checkmark)

10 Rounds

100 m row overs 2x floor press and wipers

Hell Hill for time (Time)

CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP BS, MU, RD (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

6 Rounds DU, BS, HCJ (Time)

6 Rounds

20 Double Under

15 Ball Slam 40/20

9 Hang Clean and Jerk 95/55 RX+135/75

CrossFit Sierra Nevada – CrossFit

Back Squat (5 x 5)

14 Minute AMRAP DL, HRPU (AMRAP – Rounds and Reps)

14 Minute AMRAP

3-6-9-12 etc. up by 3’s

Deadlift 225/155

Hand Release Push-ups

4 Rounds RUN, SU (Time)

4 Rounds
400M Run
25 Ab Mat Sit-ups

CrossFit Sierra Nevada – CrossFit

Snatch Progression

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Metcon (Time)

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)

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

rope work and core (Time)

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

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

3 Rounds RUN, DBSN, BBJ, GHSU (Time)

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

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

3-6-9-12-16-18-16-12-9-6-3 PU, WB (Time)

3-6-9-12-16-18-16-12-9-6-3

Pull-Ups

Wall Ball Shots 20/14

CrossFit Sierra Nevada – CrossFit

18 Minute AMRAP ROW, HC, TTB, HSPU, RD (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

Deadlift Crossfit Sierra Nevada 10-5-5-4-3-3-2-1-1 (Total Weight)

Deadlift (1 Rep Max)
10-5 Warm-Up
4-3 Heay
2 Heavier
1 Max

3 Rounds KB SDHP, RFRL, RPP, KBS, LFRL, LPP, (Time)

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 (Time)

3 Rounds

20 Double Under

20 GH Sit-Ups or Weighted 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 – Kids Fit

3 Rounds (Time)

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

CrossFit Sierra Nevada – CrossFit

Sunday Funday (Time)

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

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

Metcon (Time)

21-15-9-15-21

Deadlift 155/115

burpee over bar

body curl

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, PU, BS, GHSU (Time)

4 Rounds

400M Run or 500M Row

15 Ring Push-Up

15 Ball Slam 40/20

15 GH Sit-Ups

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

CrossFit Sierra Nevada – CrossFit

Snatch Progression (Work up to OH Squat weight)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

3 rounds RUN, DL, TTB, OHS (Time)

3 Rounds

400M Run

15 Deadlift 185/135

15 Toe To Bar

15 OH Squat 95/55

CrossFit Sierra Nevada – CrossFit

21-15-9 PU, BS (Time)

21-15-9

Pull-Ups

Ball Slam 40/20

14 Minute AMRAP 3-6-9-12 etc DU, HC, BOB (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

50-40-30-20-10 Run, WB, BJ (Time)

800M Run

Then, 50-40-30-20-10

Wall Ball Shots 20/14

Box Jumps 24/20″

Then….

800M Run

CrossFit Sierra Nevada – Kids Fit

21-15-9 PU, BS (Time)

21-15-9

Pull-Up

Ball Slam 20/16

Bench

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

Metcon (Time)

10-1

Ring Push-ups

DB Curl

Box Jump

CrossFit Sierra Nevada – CrossFit

Warm up (No Measure)

switchback hike

Sunday Core (Time)

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

CrossFit Sierra Nevada – CrossFit

Metcon Run, TH, BOB (Time)

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 hollow rocks and super man (No Measure)

Tabata 8 rounds 20/10

Hollow rocks

Super man

CrossFit Sierra Nevada – CrossFit

Tabata DL, BS, PU, WWU, GHSU (AMRAP – Reps)

Tabata 8 Rounds 20/10

Deadlift 135/95

Ball Slam 40/20

Pull-ups

Wall Walk-ups

GH Sit-ups

CrossFit Sierra Nevada – CrossFit

10-1 of FS, RPU, Bur, TTB (Time)

For time, 10, 9, 8, … 1 of:

front squat 135/95 RX+155,115

ring push ups

burpee

TTB

CrossFit Sierra Nevada – CrossFit

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

21-15-9

Pull-Ups

Hang Clean 135/85 Scaled 95/55

Ball Slam 40/20

4 Rounds DU, GHSU (Time)

4 Rounds

15 Double Under ( no singles)

15 GH Sit-ups

CrossFit Sierra Nevada – CrossFit

10-1 of FS, RPU, Bur, TTB (Time)

For Time, 10, 9, 8-…1

front squats 135/95, Rx+155/115

ring push ups

burpees

toes to bar

CrossFit Sierra Nevada – CrossFit

Metcon (Time)

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

CrossFit Sierra Nevada – CrossFit

Leg Blaster 3 Rounds (Time)

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

3 Rounds (Time)

400M Run or 500M Row

15 Cleans 95/45

15 GH Sit-Ups

CrossFit Sierra Nevada – CrossFit

Metcon HRPU, RUN, TH (Time)

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

CrossFit Sierra Nevada – CrossFit

Tabata DBSN, RD, DU, PU, TH, GHBE, SU (AMRAP – Reps)

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

CrossFit Sierra Nevada – CrossFit

Sugar daddy (Time)

“Sugar Daddy”

21-15-9

Deadlift 225/155

400M Run

GH and Wall walks (Time)

4 Rounds

15 GH sit-ups

5 wall walks

CrossFit Sierra Nevada – CrossFit

Bench

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

8 minute EMOM HC, DU (AMRAP – Reps)

8 Minute EMOM

12 Hang Clean 115/55 RX+ 135/65

30 Double Under RX+ 60

*alternate Minutes

8 Minute EMOM (AMRAP – Rounds)

8 Minute EMOM

6 Burpee RX+ 8

6 TTB RX+ 8

* Same Minute

CrossFit Sierra Nevada – CrossFit

4 Rounds Run, PU, WB, GHSU (Time)

4 Rounds

400M Run

15 Pull-ups

20 Wall Ball Shots 20/14

15 GH Sit-ups or weighted Sit ups

CrossFit Sierra Nevada – CrossFit

Core with Rope (Time)

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

CrossFit Sierra Nevada – CrossFit

Microband legs (Checkmark)

2 Rounds

front

sides

monster walk

backward monster walk

Weekend Mobility (Time)

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

CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP BS, BS, BBJ, GHSU (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

10 Minute Handstand Practice (No Measure)

Wall Walk Ups
Handstand Kick Ups
Handstand Hip Taps
Handstand Push-Ups
Handstand Walk

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

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

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

12 Minute AMRAP 3-6-9-12 DL, BOB (AMRAP – Rounds and Reps)

12 Minute AMRAP 3-6-9-12 etc.

Deadlift 225/155 RX+ 275/165

Burpee Over Bar

4 rounds ROW, SU (Time)

4 Rounds

15 Cal Row

15 Toe to Bar

CrossFit Sierra Nevada – CrossFit

Tabata 8 Rounds 20/10 ROW, KBS, HC, PP, AB (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

Snatch Progression (warm up to workout weight)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Josh (Time)

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

CrossFit Sierra Nevada – CrossFit

Metcon (No Measure)

Rower Bowling

5 frames

ball slam

Metcon (Time)

5 Rnds For Time

10 jax 4 count

5 chin up

10 db curl press

5 jumping squats

10 leg raises 4 cnt

CrossFit Sierra Nevada – CrossFit

Rope Climb Progression (No Measure)

foot lock

box start

Rope Builder (Time)

5 Rounds for Time

5 inch worm

5 rope lowers

10 high KTE

10 squats

wall run or 100m row

CrossFit Sierra Nevada – CrossFit

3-3-3-3-3 Squat Clean and Jerk (5 Rounds for weight)

3-3-3-3-3

Squat Clean and Jerk

increase weight each round

4 Rounds (Time)

4 Rounds

400M Run or 500M Row

15 Thruster 95/65

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

5 Min. PC, BU (AMRAP – Rounds and Reps)

5 Minutes

5 Power Clean

5 Burpee 135/75 RX + 155/95

5 Minute AMRAP KBS, GS (AMRAP – Rounds and Reps)

10 KB Swing 24/16kg

10 goblet Squats 24/16kg

5 Min. AMRAP BS GHSU (AMRAP – Rounds and Reps)

10 Ball Slam 40/20

10 GH Sit-Ups

CrossFit Sierra Nevada – Kids Fit

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

CrossFit Sierra Nevada – CrossFit

800M Run or 1000M Row (Time)

Max effort

14min amrap. 2-4-6-8-etc DL, BJ (AMRAP – Rounds and Reps)

14Minute AMRAP

2-4-6-8 etc.

Deadlift 225/155 RX+ 275/175

Box Jump 24/20”

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

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Chelsea (No Measure)

EMOM until you cannot complete required reps in the one minute, time cap of 30 minutes.

CrossFit Sierra Nevada – Kids Fit

10-1 Deadlift and Box Jumps (10 Rounds for weight)

10-1

Deadlift and Box Jumps

Metcon (5 Rounds for time)

5 Rounds

5 Pull-Ups

10 Ring Push-Ups

10 Thruster

10 Bench Dips

10 Ball Slam

20 Jumping Lunges

20 Sit-Ups

CrossFit Sierra Nevada – CrossFit

Rower Bowling (Checkmark)

WB reward =)

Mobile 7 (Time)

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

CrossFit Sierra Nevada – CrossFit

Micro Band legs (Checkmark)

walk, sides, monster walk

short tabata

8 Min EMOM (Checkmark)

8 burpees

8 Min EMOM, same min (Checkmark)

8 floor bench 95/65

8 floor wipers

8 Min EMOM, same min. (Checkmark)

8 dbcurl 35/20

8 push press 75/55

CrossFit Sierra Nevada – CrossFit

Fran with Run (Time)

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

CrossFit Sierra Nevada – CrossFit

ZACHARY TELLIER (Time)

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

CrossFit Sierra Nevada – CrossFit

Snatch Progression (Work up to workout weight)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Josh (Time)

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

CrossFit Sierra Nevada – CrossFit

3 Rounds max Reps WB, LU, HRPU, BS, KBS (3 Rounds for reps)

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

CrossFit Sierra Nevada – CrossFit

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

4 Rounds

400M Run or 500M Row

21 Box Jumps 24/20″

15 Pull-Ups

9 Deadlift 225/155

CrossFit Sierra Nevada – CrossFit

St. Pattys Day (Time)

3 Rounds

17 hang cleans 135/95

20 bar facing burpees

23 TTB

400 meter run

CrossFit Sierra Nevada – CrossFit

18 Minute AMRAP BS, HRPU, BJ, BS, SU (AMRAP – Rounds and Reps)

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

CrossFit Sierra Nevada – CrossFit

4 Rounds (Time)

4 Rounds

400M Run or 500M Row

15 Pull-Ups

15 Snatch 75/45 Rx+ 95/65

15 Toe To Bar

CrossFit Sierra Nevada – CrossFit

3-3-3-3-3 SP, PP, JK (5 Rounds for weight)

3-3-3-3-3

Shoulder Press

Push Press

Jerk

14 Minute AMRAP SC, HSPU, DU (AMRAP – Rounds and Reps)

14 Minute AMRAP

3-6-9-12 etc

Squat Clean 135/95

Handstand Push-up

Double under

CrossFit Sierra Nevada – CrossFit

10-9-8-7-6-5-4-3-2-1 FB, DL, TTB, BBJ (Time)

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

CrossFit Sierra Nevada – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Sierra Nevada – CrossFit

Rower Bowling (Checkmark)

Rower Bowling w/ ab mat su

5 frames, x2 abs

Chest/Back EMOM (Checkmark)

10 Min EMOM *same min

5 pull ups

10 push ups

Bicep/Tricep EMOM (Checkmark)

10 Min EMOM* same min

8 straight bar curls

8 bench dips

Rower Bowling (No Measure)

5 Frames w/ ab mat sit-upsx2

CrossFit Sierra Nevada – CrossFit

Mobility Workout (Time)

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

CrossFit Sierra Nevada – CrossFit

1000M Row OR 50 Burpees (Time)

1000M Row or 50 Burpees

21-15-9 PU, TH, BS (Time)

21-15-9

Pull-Ups

Thruster 75/45

Ball Slam 40/20

1000M Row OR 50 Burpees (Time)

1000M Row or 50 Burpees
Do the opposite of what you did last time

CrossFit Sierra Nevada – CrossFit

Snatch Progression (4 Rounds Warming up for workout)

Snatch Deadlift

Snatch High Pull

Power Snatch

Snatch + OH Squat

Squat Snatch

Tabata 8 Rounds 20/10 SN, DU, SU, ROW, PP (5 Rounds for reps)

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

CrossFit Sierra Nevada – CrossFit

Blaster Wod (Time)

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

CrossFit Sierra Nevada – CrossFit

2-4-6-8-12-14-12-8 etc. DL, TTB, BJ (Time)

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

Deadlift 225/155 RX+315/185

Toe To Bar

Box Jumps 24/20′

CrossFit Sierra Nevada – CrossFit

21-15-9 PU, HC, WB, BU, ROW (Time)

21-15-9

Pull-ups

Hang Clean 135/95

Wall Ball shots 20/14

Burpee

cal row

CrossFit Sierra Nevada – CrossFit

Rower Bowling w/ WB (Checkmark)

10 Frames

Mobility (Time)

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

CrossFit Sierra Nevada – CrossFit

Blaster Wod (Time)

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

CrossFit Sierra Nevada – CrossFit

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

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

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

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

CrossFit Sierra Nevada – CrossFit

3 Rounds SU, BP, FW, BS, BS, SU, RD (Time)

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

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

10 Minute AMRAP HC, TTB (AMRAP – Rounds and Reps)

10 Minute AMRAP

15 Hang Clean 95/65 RX+ 135/95

15 Toe To Bar

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

CrossFit Sierra Nevada – CrossFit

5-3-1 Rounds

Rest Between each couplet

5 Rounds for Time (Time)

5 Rounds for Time; RX+ 10 Rounds
-5 Pull ups
-5 push ups

3 Rounds for Time (Time)

3 Rounds for Time; RX+ 5 Rounds
-10 GH Sit-ups
-10 back extensions

1 Round for Time (Time)

1 Round for Time; RX+ 2 Rounds
-25 Wall-balls 20/14
-25 box jumps 24/20