Monthly Archives: March 2015


03/31/2015

CrossFit Sans Reproche – CrossFit

Warm-up

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Weightlifting

Back Squat (5/3/1)

Warmup:

5 @ 45%

4 @ 55%

3 @ 65%

Working Sets:

5 @ 75%

3 @ 85%

1+ AMAP @ 95%

Metcon

Metcon (Time)

7 RFT in Reps of:

21-18-15-12-9-6-3

KB Swing (53/35)

Ball Slam

EXTRA CREDIT

2:00, ME Push-ups


03/30/2015

CrossFit Sans Reproche – CrossFit

Warm-up

MTB Strength Warm-Up (No Measure)

3X thru (10 min. max.):

6 TGU’s (3/side)

6 Goblet Squats

6 Get-Up Sit-Ups

12 Marching Glute Bridges

Weightlifting

Shoulder Press (3×3)

3×3 Shoulder Press

Warmup: 5 @ 40%, 4 @ 50%, 3 @ 60%

3 @ 70%

3 @ 80%

3+ AMAP @ 90%

Metcon

Metcon (4 Rounds for weight)

Every minute for 5 minutes

5 Power Cleans @ 60%

Rest 1 Minute

Every minute for 5 minutes

3 Power Cleans @ 70%

Rest 1 Minute

Every 30 Seconds for 5 minutes

1 Power Clean @ 80%

Rest 1 minute

Every minute for 5 minutes

5 Power Cleans @ 60%

EXTRA CREDIT

Metcon (AMRAP – Reps)

2:00, ME Air Squats


03/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

:15 Low Jump onto 45# Bumpers

:15 Push-up

:15 Jumping Jacks

:15 Ab Mat Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

20 Minute AMRAP

1 Rope Climb (15′)

10 Yard Farmers Carry (115/75)

4 Box Overs w/ Atlas Stone (73#/50#)

10 Yard Broad Jump

10 Pushups

20 Yard Sprint
*2nd athlete starts after 1st athlete completes the atlas stone box over.

*Farmers Carry is with 2 Barbells (1 in each hand).


CrossFit Games Open WOD 15.5 03/27/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4:00 min. Stations:

Crossover Symmetry

1 min break

3 Rounds (4 min. max.)

10 Sit-ups

1 Burpee Suicide

1 min break

2 min. ea. side:

Banded Hip Crease Distractions

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Scaled Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#