Monthly Archives: June 2015


06/30/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

()

Weightlifting

Shoulder Press (3×5)

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 75%

5 OR MORE @ 85%

Metcon

Metcon (Distance)

10 ROUNDS (SWITCH EVERY ROUND, EACH ATHLETE WILL ROW 5 TIMES)

ATHLETE A: ROW FOR DISTANCE

ATHLETE B: 40 YARD BUMPER PLATE LUNGE WALK 35/25

*SCORE TOTAL TEAM DISTANCE.

*HOLD A BUMPER IN EACH HAND AT SIDES AND LUNGE 20 YARDS DOWN AND BACK.


06/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Crossover Symmetry

high knees down & back

10/7 push ups

butt kickers down & back

10/7 sit ups

karaoke down & back

10 burpees

Weightlifting

Overhead Squat (5/3/1)

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 75%

3 @ 85%

1 or more @ 95%

Metcon

Metcon (Time)

5 RFT

400m run

40 yd bumper plate lunge walk 45/35

* plate in each hand at sides and lunge 20 yards down and back

Metcon (Distance)

Team version (if needed due to weather)

10 RFT

odd rounds

Athlete A: row for distance (or bike)

Athlete B: 40yd bumper plate lunge walk 45/35

even rounds Athlete A & B switch movements

*score is total team distance & TIME

* plate in each hand at sides and lunge 20 yards down and back


06/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Crossover Symmetry

high knees down & back

10/7 push ups

butt kickers down & back

10/7 push ups

karaoke down & back

10 burpees

Weightlifting

Overhead Squat (5/3/1)

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 75%

3 @ 85%

1 or more @ 95%

Metcon

Metcon (Time)

5 RFT

400m run

40 yd bumper plate lunge walk 45/35

* plate in each hand at sides and lunge 20 yards down and back

Metcon (Distance)

Team version (if needed due to weather)

10 RFT

odd rounds

Athlete A: row for distance (or bike)

Athlete B: 40yd bumper plate lunge walk 45/35

even rounds Athlete A & B switch movements

*score is total team distance

* plate in each hand at sides and lunge 20 yards down and back


06/27/2015 WZA Team Chipper

CrossFit Sans Reproche – CrossFit

Warm-up

()

Metcon

Metcon (Time)

WZA 3-Person Team Chipper

Team to accumulate the total before moving on. Rotate however you want.

Each team gets 2 bars with same weight.

70 Pistols or 210 Air Squats

A. Working

B. Hold BB in top of Deadlift

C. Hold BB in top of Deadlift

50 Synchronized Cleans

A. Working

B. Working

C. Resting

30 Muscle-Ups (60 Ring Rows/Push-ups)

A. Working

B. Hold BB in Front Rack Position

C. Hold BB in Front Rack Position

30 Synchronized Jerks

A. Working

B. Working

C. Resting

10 Rope Climbs

A. Working

B. Hold BB in OH Position

C. Hold BB in OH Position

10 Synchronized Thusters

A. Working

B. Working

C. Resting

Weight:

RX: (135/95)

Scale: (115/75)

Teens: (95/65)


06/26/2015

CrossFit Sans Reproche – CrossFit

Warm-up

()

Weightlifting

Shoulder Press (3×3)

Warmup Sets:

5 @ 40%

5 @ 50%

3 @ 60%

Working Sets:

3 @ 70%

3 @ 80%

3 or more at 90%

Metcon

Metcon (Time)

12-9-6 Reps for time of:

Deadlift (275/180)

Bar Muscle-ups

Scale

(255/175)

(225/155)

Teens: (205/135)

RX+: (315/220)


06/25/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

ZF (No Measure)

2:00 AMRAP

20 Double Unders (40S)

10 Kettlebell Swings

:30 Rest

2:00 AMRAP

5 Wall Balls

10 Overhead Lunges

Weightlifting

Front Squat (3×3)

Warmup Sets:

5 @ 40%

5 @ 50%

3 @ 60%

Working Sets:

3 @ 70%

3 @ 80%

3 or more at 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Deadlifts (60% of 1RM)

6 Pull-ups (Ring Rows)

12 Double Unders

(36 Singles)


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


06/24/2015

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

Deadlift (3×3)

Warmup Sets:

5 @ 40%

5 @ 50%

3 @ 60%

Working Sets:

3 @ 70%

3 @ 80%

3 or more at 90%

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#