Xfit – Crossfit Sierra Nevada

1) CSN Warm-Up

2) “Annie” (Timed)
50-40-30-20-10
Double Unders
SL Sit-Ups

3) 3 Rounds
6 Mat Push or 60 FM MTN Climbers
10 Pistol Squats (ea. leg)
10 MB Half Moon Slams
20 DB/KB Back Row
20 KB Sumo Squat HP
30 Ring Back Rows
30 FM Hamstring Ext. Curl

1) CSN Warm-Up

2) 3 Rounds
10 Ring Dips
20 Archer Push-Ups
25 Alligator Push-Ups
40 Cal AD
10 Elevated Push-Ups
15 TRX Tricep Ext.
20 TRX Bicep Curls
500M Row

3) 2 Rounds
100 Flutter Kicks
1 Min. Butt Walk
100 MB Reaches

1) CSN Warm-Up

2) 2 Rounds (Timed)
15 Wall Ball Shots
20 Jumping Lunges
20 Burpee to Box Jump
1 Rope Climb
20 Ring Push-Ups
50 FM MTN Climber
400M Run
30 GH Reverse Hyper Extension
10 TRX Pike to KTC
20 KB Swings

3) “Fran”
3 Rounds (Timed)
21, 15, 9
Thruster M:95 F:65
Pull-Ups

1) CSN Warm-Up

2) 3 Rounds
50 Mat Jumps
40 Back Extension
30 KB Single Leg DL(15 ea. side)
20 Goblet Squats
10 Bulgarian Desserts(5 ea.)

3) 2 Rounds
25 TRX KTC, Pikes
1 Min. Side Plank(ea.)
50 Standing kb Obliques (25 ea.)

1) W/U 3 Rounds
30 Step-Ups
20 Box Jumps
10 DU

2) “Helen”
3 Rounds (For Time)
400M Run
21 KB Swings
12 Pull-Ups

3) 2 Rounds
30 Windshield Wiper
20 SB Wall Sit-Ups
100 MB V-Sit Side to Side

1) CSN Warm-UP

2) 800M Run (Timed)

3) Work up to 3x Max Deadlift
90/90 Stretch Between Sets

4) 5 Rounds
6 Deadlift@ 75-85% Max (Post Weight)
20 Double Unders
25 Ring Push-Ups
10 Sandbag Half Moons
10 Handstand Push-Ups

5) MOB WOD
Couch Stretch 3 Min(ea)
LIttle Buddy Knee Tac

1) 1 Mile Tire Drag (Timed)

2) 5 Rounds
1 Min. KB Swing M:24kg F:16kg
10 Cauldron (ea.) M:30 F:15
15 Ankles to Bar
20 GHD Sit-Ups
20 Poor Man reverse Hyper Ext.

1) CSN Warm-Up

2) 20 Rounds (Timed)
“Face Slam”
20 Squats
20 Lunges
20 Jumping Lunges
10 Jump Squats

1) CSN Warm-Up

2) 2 Rounds
25 TRX Back Rows
20 Ball Slams
400M Run
25 Bent over DB Back Rows
20 Ring Chest FLys
400M Run
25 GH Back Ext.
20 Rope Lowers
400M Run

3) Stretch + Foam Roll+ MOB WOD

1) Assessment Workout or Skill Sheet

2) Work up to M:95 F:65 OH Squat

3) “Crossfit Games 2011″
3 Rounds (Timed)
20 Cal AD
30 WB Shots
20 Toes To Bar
30 Box Jumps
20 KB Sumo Deadlift
30 Burpees
20 OH Squats M:95 F:65
2 Sled Pull (10M)

3) 30 GH Sit-Ups
15 DU
20 MB V-Ups
15 DU
10 Bananas(ea)
15 DU