Monthly Archives: September 2015


09/30/2015 CF Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

PVC Front Squats

Weightlifting

Front Squat (1×3)

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 75%

3 @ 85%

3 (or more) @ 95%

Metcon

Metcon (Time)

5 RFT

30 Double Unders

10 KBS (35/26)


09/30/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

PVC Front Squats

Weightlifting

Front Squat (1×3)

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 75%

3 @ 85%

3 (or more) @ 95%

Metcon

Metcon (Time)

5 RFT

30 Double Unders

10 KBS (53/35)

RX+:

50 Dubs

10 KBS (70/53)


09/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3 Rounds (5 min. max.)

-5 Bar Rocks (hollow rock/superman (hanging from bar)

-10 Sit-ups (touch above head then in front of feet.

-5 Shoulder Circles (hanging from bar)

-10 PVC OH Walking Lunges

-5 PVC Good Mornings (no weight)

Weightlifting

Turkish Get Up

-10 Minutes

-Record Max Weight successfully completed on both sides.

Metcon

Metcon (Time)

7 RFT

5 Deadlifts (315/205)

5 Ring Muscle Ups

EXTRA CREDIT

2 Rounds

Front rack kettlebell walk 120 Yrds 53/35

Sled drag 120 Yards 90/70

– Kettlebells must be held below chin


09/28/2015 CF Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

15 yards:

Jumping Jacks forward/reverse

Butt Kickers

High Knees

Walking Lunge Samson Stretch

Burpee Broad Jump

Weightlifting

Deadlift (5×5)

-5 minutes to setup and warmup.

-New Set Every 2 minutes.

-Progressive Weights.

-All working sets should be at 80% of 5RM or above.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP

6 Hang Squat Cleans (65/45)

8 S2OH

10 Jump Over Bar (2 feet jump/land)
-Scale appropriately! You should be able to do everything unbroken for the first 4 minutes.

-Do not drop the bar from overhead.

EXTRA CREDIT

5 minutes to practice:

Handstand Walk


09/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

15 yards:

Jumping Jacks forward/reverse

Butt Kickers

High Knees

Walking Lunge Samson Stretch

Burpee Broad Jump

Weightlifting

Bench Press (5×5)

-5 minutes to setup and warmup.

-New Set Every 2 minutes.

-Progressive Weights.

-All working sets should be at 80% of 5RM or above.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP

6 Hang Squat Cleans (95/65)

8 S2OH

10 Jump Over Bar (2 feet jump/land)
-Scale appropriately! You should be able to do everything unbroken for the first 4 minutes.

-Do not drop the bar from overhead.

EXTRA CREDIT

5 minutes to practice:

Handstand Walk


09/26/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

4 Rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Jump Squats

:15 Push-Ups

Weightlifting

Most important to practice good form and technique. Do not be concerned with the load on the bar!

4min: High-Hang Clean

4min: Hang Clean

4min: Clean

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scaled Versions:

Level 3:

40-30-20-10

Dubs & Sit-ups

Level 2:

100-80-60-40-20 Singles

50-40-30-20-10 Sit-ups


Fall Masters WOD Event 2a/2b

CrossFit Sans Reproche – CrossFit

Team Event 2a/2b:
12 Minute Amrap:
2a – At all times one person will be on the Air Assault Bike- Max Calories in 12 minutes accumulated as a team. (100pts)
2b (100pts)- The remaining 3 people complete as many reps as possible of:
15 Shoot Thru’s
20 Chest-to-Bar pull-ups
30 Front Squats @ 65lbs
*Important to note these events are scored equally – aka don’t sandbag and write off the Air Assault Bike, you may tag on and off the AD as often as you like*

Floater Team workout:
4 Rounds of:
100ft Sled Push with 1 Athlete sitting on the sled *All athletes must sit on the sled for one full pass without getting off, after 100ft athletes will switch out who sits on the sled*

Warm-up

(No Measure)

Musical Med Ball

perform a variety of movements each time, such as:

Lunge

Bear Crawl

Duck Walk,

Jump & spin

summersalt

or any other fun movement.

Metcon

2a: Metcon (Calories)

12 Min AMRAP

2a Max Cal Row

2b: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Shoot Thru’s

20 C2B

30 Front Squats 65#

Metcon (Time)

Floater WOD

4 RFT

100 ft. Sled Push

w/ teammate on sled


09/25/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Jump Squats

:15 Push-Ups

Weightlifting

4min: High-Hang Clean

4min: Hang Clean

4min: Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

60 Dubs (120s)

30 Wallballs (20/14)

Rx+:

(30/20)

5 Burpee penalty every time you stop in the middle of the Wallballs.


Fall Masters WOD Event 2a/2b

CrossFit Sans Reproche – CrossFit

2a: Metcon (Calories)

12 Min AMRAP

2a Max Air Dyne

2b: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Shoot Thru’s

20 C2B

30 Front Squats 65#

Metcon (Time)

Floater WOD

4 RFT

100 ft. Sled Push

w/ teammate on sled


09/23/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

5:00

5X

3 Pull-Ups

6 Push-Ups

9 Squats

12 Sit-ups

Weightlifting

Bench Press (3×3)

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Metcon (Time)

7 Rounds for Time

10 KBS (35/26)

1 Suicide Run