Monthly Archives: April 2015


Open Gym

CrossFit Sans Reproche – Open Gym

Come in and work on some trouble areas, make up a missed WOD, practice Oly lifting technique, have an “active” rest day, or just to hang out with some other really cool/fun people.

Metcon (Time)

Open Gym


04/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

2:00 AMRAP

5 Wallballs

5 OH Lunges

2:00 AMRAP

5 Ring Rows

5 Push-ups

Weightlifting

Deadlift (1×3)

5 @ 40%

5 @ 50%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

5 @ 40%

Metcon

Metcon (Time)

5 Rounds in Reps of

10-8-6-4-2:

Front Squats (155/105)

Bar Facing Burpees

Sit-ups (butterfly, shoulders past hips)

Teens:

(115/80)


04/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

()

Weightlifting

Bench Press (3×3)

5 @ 40%

5 @ 50%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

5 @ 40%

Metcon

Metcon (Time)

5 RFT

50 Double Unders

10/7 Strict Pull-ups

5 Strict Presses (115/75)

Teens:

50 Double Unders

(7/5) Strict Pull-ups

5 Strict Presses (65/45)


04/27/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3:00 Jump Rope

-then-

3x thru:

5 Pushups, 5 Situps (shoulders past hips)

15 Yard Side Shuffle Squats

5 Pushups, 5 Supermans

15 Yard Side Shuffle Squats

Weightlifting

Overhead Squat (3×3)

5 @ 40%

5 @ 50%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

5 @ 40%

Metcon

Metcon (Time)

21-15-9

Deadlift (225/155)

Box Jumps (24/20)

HSPU’s

Teens:

Deadlift (165/115)

Box Jumps (24/20)

HSPU’s (w/ 2″ Riser)

Scaled:

DL (155/105)

Box Jumps (20″)

HSPU’s (w/ 4″ Riser)


04/25/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Sally-up Pushups

Hurdle Jump (Distance)

Establish a maximum height 2 footed vertical jump over a PVC pipe cantilevered off a box.

Metcon

Part A: 5 minutes

Part B: 4 minutes

Part C. 3 Minutes

5 Min: Hang Clean (1×1)

4 Min: Metcon (AMRAP – Rounds and Reps)

4 min. AMRAP:

4 Burpees

1 Rope Climb (15′)

3 Min: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders


04/24/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3:00 Shuttle Run

5 Up/Downs every :30 seconds

Crossover Symmetry

Split Jerk (1×1)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

Weightlifting

Metcon

Metcon (Time)

3 RFT

5 TGU’s (35/26) (Ea. Side)

10 Med. Ball Cleans (20/14)

20 Russian Twists (20/14)

30 Good Mornings (45/35)

Teens:

(26/18) KB

(14/10) WB

(35/25) Barbell

EXTRA CREDIT


Open Gym

CrossFit Sans Reproche – Open Gym

Come in and work on some trouble areas, make up a missed WOD, practice Oly lifting technique, have an “active” rest day, or just to hang out with some other really cool/fun people.

Metcon (Time)

Open Gym