Monthly Archives: August 2015


08/31/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

5:00 minutes max

3x through:

2 Forward Rolls

10 Walking Lunges

5 Box Step-ups

20 Mountain Climbers

Weightlifting

Front Squat (5×5)

New set every 2 minutes.

Metcon

Metcon (Time)

For Time:

800m Run

-then-

3 Rounds

8 Deadlifts (245/165)

30 Box Jumps (24/20)

75 Sit-ups

-then-

800m Run

L3: (225/145)

L2: (205/125)


08/31/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

5:00 minutes max

3x through:

2 Forward Rolls

10 Walking Lunges

5 Box Step-ups

20 Mountain Climbers

Weightlifting

Deadlift (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 minute AMRAP

3 Pull-ups

6 Push-ups

12 Squats

Scale options:

Pull-ups: Bands, Jumping, Ring Rows, Negatives

Push-ups: from knees

EXTRA CREDIT

Handstand Push-ups


08/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Dodgeball or Frisbee Football

Metcon

Metcon (9 Rounds for reps)

3 Athletes

9 minute AMRAP

6 T2B (12 feet above hips= 6 reps)

2 Hang Squat Snatches (115/75)

ME Burpee Over Bar

EMOM for 9mins

rotate athletes each round/minute

Score = total reps

Tie Break = Score of final round

At the count of 3,2,1 go, Athlete one will do 7 t2b followed by 2 hang squat snatches, they will spend the remainder of 1 minute accumulating as many bar over burpees as possible. At the top of the 2nd minute athlete number 2 will begin the same way, at the top of the 3rd minute athlete 3 will begin, at the top of the 4th minute athlete 1 will go again, continuing in this order for 9 total minutes.

*4 Minute Rest Before beginning Part 2

Metcon (Time)

3 Athletes

20 KBS (53/35)

500m Row

3 rounds

10 min cap

score = time

Tie Break = First 20 KBS

At the count of 3,2,1 go, athlete 1 will begin their 20 KBS, when they are done, they will tag athlete 2 who will be stationed on the rower, once athlete 2 completes their 500m row, they must tag athlete 3 who will begin their 20 KBS, when they are done they tag athlete 1 who will be on the rower…. and it continues this way for the remainder. Each athlete will do each element only once.

30 KBS: 1 3 2

500m Row: 2 1 3

Metcon (Time)

3 Athletes

3x

40 Yard Sled Push (90/45)

~then~

3x

40 Yard Sled Pull (90/45)

At the count of 3,2,1,GO, athlete 1 will push the sled down 20 yards and back 20 yards. When athlete 1 gets back to the start, athlete 2 will go, then athlete 3. Once all 3 athletes complete the sled push, they will go in the same order, but do the sled pull for the same distance.


08/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

30 Second Holds (No Measure)

Handstands

Squats

Planks

Chin Over Bar (above rings)
3X

Weightlifting

Metcon (5 Rounds for weight)

Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press
EOMOM for 10 Minutes

1X through the complex

Progressive Weights

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups


08/27/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

5:00 or 3x through:

40 yard karaoke

5 Squats

5 Jumping Jacks

5 Sit-ups

5 Jumping Lunges

5 PVC Pass-throughs

Weightlifting

Back Squat (5×5)

Warmup, then do 5 sets of 5 reps, working up to a 5 rep max.

Metcon

Metcon (Time)

4 RFT

10 Deadlift (95/65)

5 Ring Dips

5 Ring Rows (rings to chest)

20 Yard bear crawl

EXTRA CREDIT

Rope Climbs (wear long socks!)


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


08/26/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

400m run

-then-

Barbell Warmup

2X through

5 reps each of:

1. Deadlift

2. Hang Power Clean

3. Front Squat

4. Press

5. Thruster

Weightlifting

The CrossFit Total (Total Weight)

*There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session and in order.

*Racks are used for the press. Must re-rack the weight after successfully completing the lift. DO NOT DROP the weight from overhead, or it’s a NO REP! Feet stay flat against the floor, no bending of the knees, no jerks, no excessive backward bend of the torso.

*Deadlift: Must completely open the knees and hips at the top of the lift, with the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground.The bar may not be dropped.

*Squat: The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up.

Warmup for each lift

Start with 5 reps at an easy typical warmup weight that you normally use. Then do 3-5 more sets with increasingly heavier weights and less reps each round. Working up to about 90% of what your 1st attempt will be.

Your 1st attempt should be at a heavy weight that you know you can triple.

Your 2nd attempt should be at a weight that you know you can do for a very heavy single.

Your final, and third attempt is the weight you want to do, based on your performance on the previous two attempts.


08/25/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Tabata of:

Alternate between Hollow Rock holds, Superman holds, and Handstand holds.

20 seconds of work with 10 seconds of rest.

1. Hollow Rock Hold

2. Superman Hold

3. Handstand Hold

4. Hollow Rock Hold

5. Superman Hold

6. Handstand Hold

7. Hollow Rock Hold

8. Superman Hold

9. Handstand Hold

10. Hollow Rock Hold

11. Superman Hold

12. Handstand Hold

13. Hollow Rock Hold

14. Superman Hold

15. Handstand Hold

Gymnastics

10 minutes to review & practice rope climbs.

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP:

2 Power Cleans (2)

30 Double Unders (32)

4 Power Cleans (36)

30 Double Unders (66)

6 Power Cleans (72)

30 Double Unders (102)

8 Power Cleans (110)

30 Double Unders (140)

10 Power Cleans (150)

30 Double Unders (180)

12 Power Cleans (192)

30 Double Unders (222)

14 Power Cleans (236)

30 Double Unders (266)

etc…

WEIGHT

RX: (135/95)

L3: (115/80)

L2: (95/65)

L1: (75/55)

2X DUBS for Scale


08/25/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

3:00 Jump Rope practice

-then-

Kettlebell Warmup (6:00 minutes)

3X through:

1. Swing, 5x

2. Clean, 2x ea. arm

3. Clean and Press, 2x ea. arm

4. Snatch, 2x ea. arm

5. Turkish Get-up, 2x ea. arm

Weightlifting

Weighted Pull-ups (5×5)

Bench Press (5×5)

Metcon

Metcon (Time)

WOD 3 – IHOP Lose Your Lunch Special

(10 minute Time Cap)

12,10,8,6,4,2

1. Plate-hop burpees

2. Plate overhead reverse lunges (45lb Male Intermediate, 25lb Male Novice/Masters, 25lb Female Intermediate, 10lb Female Novice/Masters)

3. Sit-ups

Round 1 starts with 12 of each movement of this triplet, then 10 of each and so on.
WOD 3 STANDARDS

Teens: (25/10)

WOD 3 begins with the bumper plate flat on the floor in front of Athlete with the Athlete standing upright. On 3-2-1 Go from the head judge the Athlete will begin performing plate-hop burpees. The burpee is standard, requiring the Athlete to touch the chest to the floor, push up, draw feet back together and at the top the Athlete must jump enough so some part of both feet, at the same time, are on top of the plate (the top edge of the plate is fine). The Athlete does not have to stand fully upright. Once the feet have been drawn back together, after the chest was on the ground, a little hop onto the plate is all that’s required. Reps are counted when both feet, at the same time, tap the top of the plate. Athletes will be no repped for not touching their chest on the floor and not touching the top of the plate with both feet at the same time.

After the proper number of burpees have been completed the Athlete will begin plate-overhead reverse lunges. The Athlete will use the same plate as they used for burpees. They will pick the plate up and hold it overhead with arms fully extended and feet together as the starting position. The athlete will then step back with either leg until the back knee touches the ground. They must then bring the back foot to the starting position and then do the same movement with the other foot and knee. Every step back finishing with that foot brought back to center counts as a rep. Stepping back with the left foot and returning is 1 rep. Switching and then stepping back with the right foot and returning would be the 2nd rep and so on. The Athlete MUST alternate feet with each rep. Athletes will be no repped for any part of the plate touching the head or any part of the plate, in any way, being lower than the top of the head. No reps will also be called for feet not being brought back together after each rep or for not alternating feet with each rep.


08/24/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Kettlebell Warmup (6:00 minutes)

3X through:

1. Swing, 5x

2. Clean, 2x ea. arm

3. Clean and Press, 2x ea. arm

4. Snatch, 2x ea. arm

5. Turkish Get-up, 2x ea. arm

Weightlifting

Weighted Pull-ups (5×5)

Bench Press (5×5)

Metcon

Metcon (Time)

WOD 3 – IHOP Lose Your Lunch Special

(10 minute Time Cap)

12,10,8,6,4,2

1. Plate-hop burpees

2. Plate overhead reverse lunges (45lb Male Intermediate, 25lb Male Novice/Masters, 25lb Female Intermediate, 10lb Female Novice/Masters)

3. Sit-ups

Round 1 starts with 12 of each movement of this triplet, then 10 of each and so on.
WOD 3 STANDARDS

WOD 3 begins with the bumper plate flat on the floor in front of Athlete with the Athlete standing upright. On 3-2-1 Go from the head judge the Athlete will begin performing plate-hop burpees. The burpee is standard, requiring the Athlete to touch the chest to the floor, push up, draw feet back together and at the top the Athlete must jump enough so some part of both feet, at the same time, are on top of the plate (the top edge of the plate is fine). The Athlete does not have to stand fully upright. Once the feet have been drawn back together, after the chest was on the ground, a little hop onto the plate is all that’s required. Reps are counted when both feet, at the same time, tap the top of the plate. Athletes will be no repped for not touching their chest on the floor and not touching the top of the plate with both feet at the same time.

After the proper number of burpees have been completed the Athlete will begin plate-overhead reverse lunges. The Athlete will use the same plate as they used for burpees. They will pick the plate up and hold it overhead with arms fully extended and feet together as the starting position. The athlete will then step back with either leg until the back knee touches the ground. They must then bring the back foot to the starting position and then do the same movement with the other foot and knee. Every step back finishing with that foot brought back to center counts as a rep. Stepping back with the left foot and returning is 1 rep. Switching and then stepping back with the right foot and returning would be the 2nd rep and so on. The Athlete MUST alternate feet with each rep. Athletes will be no repped for any part of the plate touching the head or any part of the plate, in any way, being lower than the top of the head. No reps will also be called for feet not being brought back together after each rep or for not alternating feet with each rep.

After the proper number of plate-overhead reverse lunges have be