Monthly Archives: January 2016


01/30/2016

CrossFit Sans Reproche – CrossFit

Warm-up

ZF (No Measure)

2:00 AMRAP

20 Double Unders (40S)

10 Kettlebell Swings

:30 Rest

2:00 AMRAP

5 Wall Balls

10 Overhead Lunges

Metcon

2-Person Team

Metcon (AMRAP – Reps)

For Reps

A -Pull-ups

B -KB Swings

C -Pass-throughs

D -Ball Slams

E -Burpees

1:00 Stations

Athlete A will do Station A and try to get as many reps as possible while Athlete B Rests. After 1 minute, the clock will beep and athlete B will do station 2 to get as many reps as possible while Athlete A rests. After 1 minute, Athlete A will do station C to get as many reps as possible while Athlete B rests. Continue in this alternating pattern, with 1 athlete working and 1 athlete resting for the entire duration. Continue accumulating reps for the entire workout.

Score is the total number of reps that your team gets for all the stations combined.

Rounds: TBD


01/29/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3X (5:00 max)

Shuttle Run

10 Push-ups

Shuttle Run

10 Sit-ups

Shuttle Run

10 Squats

Weightlifting

Back Squat (3X3)

5@40%

4@50%

3@60%

2@70%

1@80%

1@90%

FIND A NEW 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

RX+:

5 Power Snatches (125/85)

10 Evil Wheels

RX:

5 Power Snatches (95/65)

10 Evil Wheels

Scaled:

5 Power Snatches (65/45)

10 Inch Worms

**MUST USE AT LEAST 25 POUND BUMPERS TO DO EVIL WHEELS!! To prevent bumper damage. Otherwise, do Inchworms.


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


01/27/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Rx’d work:

10 x 10 second handstand hold (belly to wall)

20 tuck up

30 deficit hand release push up (set plates for your hands )

40 superman pulses

Scaled work:

10 x 10 second handstand holds off box

20 tuck up

30 hand release push up

40 superman pulses

Weightlifting

Thruster (5×5)

Progressive weights.

Metcon

Metcon (AMRAP – Reps)

7:00 min. AMRAP

3-6-9-12-15-18-etc…

-Box Jumps (24/20)

-T2B


01/26/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

5:00

5 Push-ups

10 Walking Lunges

:10 Second HS Hold

10 Sit-ups

Weightlifting

5:00 Minutes to warm-up on Deadlifts and Bench Press.

~then~

Deadlift: New Set Every 2:00, for 10 minutes. (5 Sets)

~3:00 Break~

Bench Press: New Set Every 2:00, for 10 minutes. (5 Sets)

DL: Deadlift (5×3)

Deadlift: New Set Every 2:00, for 10 minutes. (5 Sets)

~PROGRESSIVE WEIGHTS~

BP: Bench Press (5×3)

Bench Press: New Set Every 2:00, for 10 minutes. (5 Sets)

~PROGRESSIVE WEIGHTS~

Metcon

Metcon (Time)

For Time (12:00 min. cap):

RX

1-2-3-4-5-5-4-3-2-1

Muscle-ups

Burpees

*each burpee, you must jump and touch a ring (or both) with both hands.

Scaled

1-2-3-4-5-5-4-3-2-1

Muscle-up progression

Burpees

*each burpee, you must jump and touch the pull-up bar with both hands.

**MU progression options:

A. Feet on a box

B. 2 Pull-ups & 2 Dips for each MU

C. Jumping MU

D. Sitting in a band

E. Ring Rows and Push-ups


01/25/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3X (6:00)

20 yard high knee

10 push-ups

20 yard butt kickers

10 sit-ups

20 yard karaoke

10 air squats

Weightlifting

Shoulder Press (5×5)

New Set Every 2:00 minutes

RX+: Squat Clean Each Set

RX: Clean Each Set

Scale: Racks Allowed

Metcon

Solo or Team versions to choose from.

Solo: Metcon (Time)

Complete For Time:

RX:

75 Calories

150 Double Unders

75 Wallballs

RX+:

100 Calories

200 Dubs

100 Wallballs

Scale:

50 Calories

100 Dubs (200s)

50 Wallballs

Scale Option:

50 Calorie Buy in

-then-

5 Rounds of:

20 Dubs (50s)

10 Wallballs

Team: Metcon (Time)

“The 300’s” as a team

A. 300 Calories on the rower

(Split as a team)

B. 300 Double Unders

(Each individual performs 300 each)

C. 300 Wallballs

(Split as a team)

STRUCTURE:

Partner 1 will start on the rower and row for a set amount of calories that is determined by his or her team. As soon as partner 1 has rowed at least a minimum of 1 calorie they can exit the rower and begin performing double unders.

Partner 1 may NOT get back on the rower after they have gotten off!

Partner 2 can then get on the rower and continue chipping away at the 300 calories. At the same time partner 1 is attempting to complete their 300 double unders.

As soon as partner 1 completes their 300 double unders they can move on to the wallballs and start chipping away at the 300.

After partner 2 completes their calories on the rower they will exit and begin performing their 300 double unders. Partner 3 will finish the 300 calories on the rower.

As soon as partner 2 finishes their 300 double unders they will be allowed to move to the wallball and assist partner 1 with completing the wallballs. If partner 3 completes their double unders they too will be allowed to move on and assist in wallballs. Only one athlete will be allowed to work at a time, there will only be one target and one wallball. You can split the wallball work and calories how you see fit.

SCORING:

Your score will be the time at which all three events are completed, if you finish the wallballs before partner 3 is done with their double unders the time will stop at the completion of double unders.

SCALED:

The only modification in the scaled division will be wallball size (14/10) and 500 single unders instead of double unders.

ADDITIONAL INFO:

There is a 30 Minute Time Cap for this workout.

RX+:

300 Calorie Row

300 Double Unders

300 Wallballs

RX:

200 Calorie Row

200 Double Unders

200 Wallballs

Scale:

100 Calorie Row

100 Double Unders (200s)

100 Wallballs


01/22/2016 WZA Double or Nothing

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

5:00 minutes Barbell Warmup

3X Through (Progressive Wgts)

3-5 reps each:

-Deadlift

-Hang Power Clean

-Front Squat

-Press

-Thruster

Weightlifting

Front Squat (1×3 @ 90%)

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Wodapalooza Double or Nothing

6.0: Metcon (Time)

WOD 6.0

Complete for time:

3-2-1

Legless Rope Climbs

Squat Cleans

Dumbbell Squat Snatches (R/L = 1)

*6min time cap

-Rest 2min

RX+:

– Legless (15ft / 12ft)

– Squat Clean (265, 185 lbs.)

– DB Sq Snatch (80, 60 lbs.)

RX:

– Legless (12ft)

– Squat Clean (225, 155 lbs.)

– DB Sq Snatch (70, 50 lbs.)

Scale:

– Rope Climb (15ft / 12ft)

– Squat Clean (175, 125 lbs.)

– DB Snatch (no squat req’d) (50, 35 lbs.)

6.1: Metcon (Time)

WOD 6.1

Complete for time:

50 Clean & Jerks

*Penalty: anytime the athlete breaks, Strict Pull-ups must be completed

*At the completion of the 50 reps the athlete may step on their finish line

**a break is considered any pause of the barbell for longer than 3 seconds. The bar must only tap the ground – it cannot stop moving at the ground

*6min time cap

RX+:

– Clean and Jerks (105, 75)

– 6 Strict Pull-ups

RX:

– Clean and Jerks (95, 65)

– 3 Strict Pull-ups

Scale:

– Clean and Jerks (75, 55)

– 5 Strict Ring Rows


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


01/20/2016 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

3x through

:30 each station

Jump Rope

Sit-ups

Shuttle Run

KB Swings

Weightlifting

Deadlift (1×3 @ 90%)

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Push-ups

RX+:

Dubs: Unbroken

Push-ups: Deficit (45#/25# bumper, 2 for hands & 1 for toes)

Scale:

Dubs: 2x singles

Push-ups: 25-20-15-10-5

*Nothing but chest touches


01/20/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3x through

:30 each station

Jump Rope

Sit-ups

Shuttle Run

KB Swings

Weightlifting

Deadlift (1×3 @ 90%)

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Push-ups

RX+:

Dubs: Unbroken

Push-ups: Deficit (45#/25# bumper, 2 for hands & 1 for toes)

Scale:

Dubs: 2x singles

Push-ups: 25-20-15-10-5

*Nothing but chest touches