Monthly Archives: October 2015


10/31/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3x

5 Wall Balls

10 Switch Lunges

1 Suicide Run

Weightlifting

4 Person Team

Metcon (Time)

11 Minutes

100′ Sled Push (4 Bumpers/3 Bumpers)

*Each athlete will push 2X

Metcon (Weight)

3 Position C&J Complex

1. Clean

2. Hang Clean

3. Below the Knee Clean

4. Jerk

Metcon

Annie (Time)

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


10/30/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Roxanne

Weightlifting

Deadlift (5×3)

5 @ 40%

5 @ 50%

5 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min. AMRAP

3 Wall Climb

6 Box Jump (30/24)

9 KB Swings (70/53)

Scale:

L2:

2 Wall Climbs

6 Box Jumps (24/20)

9 KB Swings (53/35)

L1:

1 Wall Climb

6 Box Jumps (20/16 w/ bumpers)

9 KB Swings (35/26)


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


10/28/2015 CF Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

7:00 minutes max. total:

3X (4:00 max)

10 Push-ups

10 Sit-ups

10 Squats

1 Shuttle Run

THEN immediately following:

3:00 Jump Rope

Weightlifting

Back Squat (5 @ 85%)

5 @ 35%

5 @ 45%

5 @ 55%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

2-3 Person Teams

2A: Metcon (AMRAP – Reps)

5:00 min. AMRAP

6 T2B

6 S2OH (75/55)

Teams of 3: 1 Athlete working at a time on Part 2A and any athlete continuously working on part 2B. Break up however you like.

Teams of 2: each athlete will row for 90 seconds during the 5 minute WOD

2B: Metcon (Calories)

Row for Calories

5B: Metcon (AMRAP – Reps)

5:00 min. AMRAP

2-4-6-8-10-etc… KB Thrusters (26/18)

1-2-3-4-5-etc… Rope Climbs (15′)

Teams of 2: 1 Athlete working at a time.

Teams of 3: 2 Athletes working at a time.


10/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

7:00 minutes max. total:

3X (4:00 max)

10 Push-ups

10 Sit-ups

10 Squats

1 Shuttle Run

THEN immediately following:

3:00 Jump Rope

Weightlifting

Back Squat (5 @ 85%)

5 @ 35%

5 @ 45%

5 @ 55%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

2-3 Person Teams

2A: Metcon (AMRAP – Reps)

5:00 min. AMRAP

6 T2B

6 S2OH (115/75)

Teams of 3: 1 Athlete working at a time on Part 2A and any athlete continuously working on part 2B. Break up however you like.

Teams of 2: each athlete will row for 90 seconds during the 5 minute WOD

2B: Metcon (Calories)

Row for Calories

5B: Metcon (AMRAP – Reps)

5:00 min. AMRAP

2-4-6-8-10-etc… KB Thrusters (53/35)

1-2-3-4-5-etc… Rope Climbs (15′)

Teams of 2: 1 Athlete working at a time.

Teams of 3: 2 Athletes working at a time.


10/27/2015

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

Split Jerk (7×1)

Metcon

Metcon (Time)

Buy in: 30 cal. Row

18-15-12-9-6-3

Hang Squat Clean (95/65)

Sit-us

Cash out: 30 cal. row

Scale:

15-12-9-6-3


10/26/2015 CF Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

Barbell Warm-up (5:00)

3×3

1. Deadlift

2. Hang Power Clean

3. Front Squat

4. Strict Press

5. Thruster

1st set: Barbell

2nd set: Add some light weight

3rd set: Add some more light weight

Metcon

14 Minutes to complete 40 reps of each:

1. Wallballs (20/14)

2. JYD (20″)

3. Pistols

4. Dips

5. Deadlifts (225/145)

6. Pull-ups

7. Handstand Walk

8. Box Jump Overs (20″)

9. Barbell Push-ups

**Partition any way that you want.

Metcon (AMRAP – Reps)

Total Reps for WOD

WB: Metcon (AMRAP – Reps)

40 Wallballs (14/10)

JYD: Metcon (AMRAP – Reps)

40 Junk Yard Dogs (20″)

Pstl: Metcon (AMRAP – Reps)

40 Pistols

Dips: Metcon (AMRAP – Reps)

40 Dips

DL: Metcon (AMRAP – Reps)

40 Deadlifts (135/95)

PullU: Metcon (AMRAP – Reps)

40 Pull-ups

HSW: Metcon (AMRAP – Reps)

4×10 Yard HS Walk

BJO: Metcon (AMRAP – Reps)

40 Box Jump Overs (20″)

BBPU: Metcon (AMRAP – Reps)

40 Barbell Push-ups

Weightlifting

Bench Press (5×2 @ 80%)

2 Reps every 2:00 minutes, at 80% of 1RM, for 10 minutes.


10/26/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Barbell Warm-up (5:00)

3×3

1. Deadlift

2. Hang Power Clean

3. Front Squat

4. Strict Press

5. Thruster

1st set: Barbell

2nd set: Add some light weight

3rd set: Add some more light weight

Metcon

14 Minutes to complete 40 reps of each:

1. Wallballs (20/14)

2. JYD (20″)

3. Pistols

4. Dips

5. Deadlifts (225/145)

6. Pull-ups

7. Handstand Walk

8. Box Jump Overs (20″)

9. Barbell Push-ups

**Partition any way that you want.

Metcon (AMRAP – Reps)

Total Reps for WOD

WB: Metcon (AMRAP – Reps)

40 Wallballs (20/14)

JYD: Metcon (AMRAP – Reps)

40 Junk Yard Dogs (20″)

Pstl: Metcon (AMRAP – Reps)

40 Pistols

Dips: Metcon (AMRAP – Reps)

40 Dips

DL: Metcon (AMRAP – Reps)

40 Deadlifts (225/145)

PullU: Metcon (AMRAP – Reps)

40 Pull-ups

HSW: Metcon (AMRAP – Reps)

4×10 Yard HS Walk

BJO: Metcon (AMRAP – Reps)

40 Box Jump Overs (20″)

BBPU: Metcon (AMRAP – Reps)

40 Barbell Push-ups

Weightlifting

Bench Press (5×2 @ 80%)

2 Reps every 2:00 minutes, at 80% of 1RM, for 10 minutes.


10/24/2015 CF Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

()

Weightlifting

Metcon (Weight)

1. Clean

2. Hang Clean

3. Jerk

Metcon

Teams of 2!

1 Athlete working at a time.

Breakup the work however you want.

Metcon (AMRAP – Reps)

5:00 min. AMRAP

2-4-6-8-10-etc…

KBS (35/26)

OH Lunge (65/45)
3:00 Min. Break

Metcon (AMRAP – Reps)

5:00 min. AMRAP

6 Snatch (65/45)

6 Bar Facing Burpees