Monthly Archives: November 2015


11/30/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Klokov Tabata (No Measure)

1. Muscle Snatch

2. Snatch Grip Deadlift

3. Snatch Grip High Pull

4. Klokov Press

5. GHD Back Extensions (Good Mornings)

6. Deficit Strict HSPU’s

7. Thrusters

8. Jumping Squats

Weightlifting

Snatch (4×1 @ 85%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

4×1 @ 85%

Metcon

Metcon (Time)

Start Each Round with:

30 Double Unders

S2OH in reps of:

10-9-8-7-6-5-4-3-2-1

RX+: (115/80)

RX: (95/65)

L3: (75/55)

L2: (65/45)

Scale dubs to:

20 dubs

60 singles

1 minute of dub practice


11/30/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Klokov Tabata (No Measure)

1. Muscle Snatch

2. Snatch Grip Deadlift

3. Snatch Grip High Pull

4. Klokov Press

5. GHD Back Extensions (Good Mornings)

6. Deficit Strict HSPU’s

7. Thrusters

8. Jumping Squats

Weightlifting

Snatch (4×1 @ 85%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

4×1 @ 85%

Metcon

Metcon (Time)

Start Each Round with:

30 Double Unders (60s or 1min of dub practice)

S2OH in reps of:

10-9-8-7-6-5-4-3-2-1

RX+: (155/105)

RX: (135/95)

L3: (115/80)

L2: (95/65)

L1: (75/55)


11/28/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Weightlifting

Clean and Jerk (5×1 @ 80%)

Warmup Sets:

2 @ 30%

2 @ 40%

Working Sets:

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

5×1 @ 80%

Metcon

Metcon (AMRAP – Reps)

0-3:00 minutes

2 Rounds

10 Wallballs

10 C2B Pull-ups

3:00-6:00

2 Rounds

12 Wallballs

12 C2B Pull-Ups

6:00-9:00

2 Rounds

14 Wallballs

14 C2B Pull-Ups

9:00-12:00

2 Rounds

16 Wallballs

16 C2B Pull-Ups

etc…..

Masters 45+ & Scale

Chin over Bar PU


11/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

()

Weightlifting

Clean and Jerk (5×1 @ 80%)

Warmup Sets:

2 @ 30%

2 @ 40%

Working Sets:

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

5×1 @ 80%

Metcon

Metcon (AMRAP – Reps)

0-3:00 minutes

2 Rounds

10 Wallballs

10 C2B Pull-ups

3:00-6:00

2 Rounds

12 Wallballs

12 C2B Pull-Ups

6:00-9:00

2 Rounds

14 Wallballs

14 C2B Pull-Ups

9:00-12:00

2 Rounds

16 Wallballs

16 C2B Pull-Ups

etc…..

Masters 45+ & Scale

Chin over Bar PU


11/27/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

4 Rounds

20 Sec. of Work

10 Sec. of Rest

1. Hanging Leg Raises

2. Handstand Hold

3. Samson Stretch R

4. Samson Stretch L

Burgener Warm-up

Weightlifting

Snatch (5×1 @ 80%)

Warm-up:

2 @ 30%

2 @ 40%

Working Sets:

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

5×1 @ 80%

Metcon

Team up in M/F pairs.

Metcon (Calories)

6 minute max effort calorie row; partners switch every minute.

Rest 1 minute

Metcon (AMRAP – Reps)

3 minute Max Front Squat (135/95)

(1 works, 1 rests / clean from floor / can hold in front rack position while other partner works, only after your first effort)

Scaled 95/65

***This event has 2 scores: Score for ME Calorie Row & Score for ME Front Squat


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


11/25/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

Tabata (4X ea)

Frogstand Hold or HS Hold

Hollow Rock Hold

Superman Hold

Weightlifting

Front Squat (2×2 @ 90%)

2 @ 50%

2 @ 60%

2 @ 70%

2 @ 80%

2 @ 85%

2×2 @ 90%

Metcon

Metcon (Time)

For Time (12 min. max.):

21-15-9

Deadlifts (205/135)

HSPU’s

Box Jumps (30/24)

L3

DL (185/125)

BJ (30/24)

L2

DL (135/95)

BJ (24/20″)

L1

DL (115/80)

BJ (20″)

Scale HSPU’s: Pike Push-Ups, Knees/Toes on box, Standing Strict Press with DB’s or barbell (wgt?)


11/25/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Tabata (4X ea)

Frogstand Hold or HS Hold

Hollow Rock Hold

Superman Hold

Weightlifting

Front Squat (2×2 @ 90%)

2 @ 50%

2 @ 60%

2 @ 70%

2 @ 80%

2 @ 85%

2×2 @ 90%

Metcon

Metcon (Time)

For Time (12 min. max.):

21-15-9

Deadlifts (275/180)

HSPU’s

Box Jumps (30/24)

L3

DL (245/160)

BJ (30/24)

L2

DL (205/135)

BJ (24/20)

L1

DL (185/125)

BJ (20″)

Scale HSPU’s: Pike Push-Ups, Knees/Toes on box, Standing Strict Press with DB’s or barbell (wgt?)


11/24/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Med Ball Clean Practice

Weightlifting

Clean and Jerk (3 Sets of 1 Rep at 90%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

3×1 @ 90%

Metcon

Metcon (Time)

10 RFT (15 min max)

20 Sit-ups

10 Dynamic Push-ups (45# Bumpers)

1 Rope Climb


11/23/2015 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

A. 3X (4 min. max.)

1 Suicide Run

5 Push-ups

5 Squats

B. Burgener Warm-up

Weightlifting

Snatch (3 Sets of 1 Rep at 90%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

3×1 @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Strict Pull-ups

10 Turkish Get-Ups (alt.) (35/26)

L3:

6 Strict Pull-ups

6 Turkish Get-Ups (alt.) (26/18)

L2:

10 Kipping

10 TGU (35/26)

L1:

10 Ring Rows

10 TGU (26/18)