Monthly Archives: July 2015


07/31/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

10 Min. Max.:

200m Run

-then-

2X thru

6 TGU’s (3/side)

6 Goblet Squats

6 Get-Up Sit-Ups

12 Marching Glute Bridges

Metcon

1: Metcon (Time)

Run 1200m (800m)

Rest 3:00

2: Metcon (Time)

Run 800m (400m)

Rest 2:00

3: Metcon (Time)

Run 400m (200m)

Rest 1:00

4: Metcon (Time)

Run 1200m (800m)

Gymnastics

Handstand Walk for Distance (Distance)

Handstand Walk for Distance
3:00 Cap.

Scale:

Max. Wall Climbs


07/30/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

5:00 max:

200m run

-then-

3 Rounds of:

8 Push-ups

8 Sit-ups

16 Jumping Jacks

Weightlifting

Back Squat (5×5)

Metcon

Metcon (Time)

3 RFT in reps of:

36-24-12

KB Swings (35/26)

OH Lunge Steps

Burpees

*15 minute time cap!


07/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

800m Run

-then-

5X:

5 Ring Rows

5 Push-ups

5 Sit-ups

5 Squats

Weightlifting

Bench Press (5×5)

Work Your Strict Pull-ups in between!

Metcon

Metcon (Time)

*15 minute cap!

3 RFT

50 Wall Balls (20#/14#) (10’/9′)

100 Double Unders (200s)

RX+: (30#/20#)

Scale: (14#/10#), or lower line.


07/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

A.: (No Measure)

5:00 Max for Each:

A. Crossover Symmetry

B. 1000m Row

B.: 1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Snatch Grip Deadlift (5×3)

Work to a heavy 3 rep. max.

Metcon

Metcon (AMRAP – Reps)

7 Min. AMRAP

3 T2B & 3 Snatch = 6 Reps

6 T2B & 6 Snatch = 18 Reps

9 T2B & 9 Snatch = 36 Reps

12 T2B & 12 Snatch = 60 Reps

15 T2B & 15 Snatch = 90 Reps

18 T2B & 18 Snatch = 126 Reps

etc… continue until time expires.

RX: (95/65)

Scale/Teens: (65/45)

Scaling Options for T2B: Knees & Feet higher than hips. Toes to pole.

Scale Reps to count by 2’s.


07/28/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

5:00 Min. Max for Each:

A. 1000m Row

B. Crossover Symmetry

A.: 1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Snatch Grip Deadlift (1×3)

Metcon

Metcon (AMRAP – Reps)

7 Min. AMRAP

2 T2B & 2 Snatch = 4 Reps

4 T2B & 4 Snatch = 12 Reps

6 T2B & 6 Snatch = 24 Reps

8 T2B & 8 Snatch = 40 Reps

10 T2B & 10 Snatch = 60 Reps

12 T2B & 12 Snatch = 84 Reps

etc… continue until time expires.

RX: (65/45)

Scale: (45/35)

Scaling Options for T2B: Knees & Feet higher than hips. Toes to pole.

EXTRA CREDIT


07/27/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

400m run

50 dubs (100s)

40 sit-ups

30 push-ups

20 squats

10 pull-ups

Weightlifting

Metcon (Weight)

10 Minutes; 5 Rounds

1 Round every 2 minutes

1 Press

2 Push Presses

3 Push Jerks

1 Front Squat

Metcon

Metcon (Weight)

7 Rounds

7 Front Squats (185/120)

7 Box Jumps (36/30)

7 Strict (Ring) Pull-ups

(Each round starts every 3 minutes)

Rx+: FS (205/135), Weighted PU (35/18)

Scale: FS (135/95), PU from Knees

*Score is Total Weight used for both FS and PU.


07/25/2015 Xmas in July

CrossFit Sans Reproche – CrossFit

12 Days of Outlaw (Time)

12 Days of Outlaw

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

For time.

Notes: Clean & Jerk may be any style. Muscle-Ups must be performed (as always) with a full turnout. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

My Christmas gift to you…


7/24/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

2:00 minutes of frog stand holds – try straight arm (working balance on hands)

:30 sec. rest

2:00 of handstand hold – belly to wall

:30 sec. rest

2:00 minutes of shifts from right to left – back to wall**

:30 sec. rest

4 Rounds (2:00) of Tabata Hollow Rocks

**work slow, making sure you shift weight over the dominant shoulder

Weightlifting

Bench Press (2×1 @ 90%)

20 Minutes Max

10 @ 30%

8 @ 40%

6 @ 50%

4 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

1 @ 90%

5 Sets of Weighted Strict Pull-Ups in between.

Metcon

Metcon (Time)

3 RFT in reps of:

42-30-18

KB Swings (53/35)

OH Lunges

Burpees

Rx+: (70/53)

Teens/Scaled: (35/26)


07/23/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

5X:

5 Med. Ball Cleans

1 Suicide Run

Weightlifting

Front Squat (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 Minute AMRAP

1 Rope Climb

2 Wall Climbs

4 Clean & Jerk (95/65)

8 Bar Facing Burpees

EXTRA CREDIT