Monthly Archives: April 2016


04/06/2016 teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

10 minutes

Rx’d work:

4x20sec frog tand holds – try straight arm (working balance on hands)

accumulate 2 minute handstand hold – belly to wall

2×16 shifts from right to left – back to wall**

4min – tabata hollow rocks (in straight/hollow body position)

Scaled work:

4x20sec frogstand holds – bent arm (working balance on hands)

accumulate 2min of handstand hold with one leg on box and one leg in air straight up

2×16 shifts from right to left side – legs on box**

4min – tabata hollow rocks (in tuck position)

Weightlifting

Weighted Pull-ups (5×5)

Metcon

With a 10 minute running clock, accumulate as many calories as possible in the first 5 minutes, then immediately work in the remaining 5 minutes to establish a 1RM Deadlift.

Metcon (Calories)

5:00 AMCAP

(as many calories as possible)

Assault Bike

Deadlift (1×1)

5:00 minutes to find a 1RM Deadlift


04/02/2016 4-Person Team WOD

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

Lets give Tic Tac Toe a try!

https://www.facebook.com/groups/144989425658117/607510942739294/?notif_t=like&notif_id=1459544965109047

https://www.youtube.com/watch?v=IRDp5HcZyVA

https://www.youtube.com/watch?v=qBVExKlSi6Y

https://www.youtube.com/watch?v=avgXNTxxB1A

Metcon

Teams of 4

20 Minutes for both Part A and B.

Part A: Anyone can be on the bike at any time. You can switch as many times as you want. The most calories wins!

Part B: One 1 athlete working at any given time. Must perform each element in order and cannot move on to the next element until all the reps are finished at the current element. Part B is Scored as total Rounds and Reps.

PartA: Metcon (Calories)

Assault Bike for Max Calories

PartB: Metcon (AMRAP – Rounds and Reps)

8 T2B

15 Front Squats (75/55)

20 S2OH (75/55)

30 Yard Farmers Carry (53 pound KB)

Scale appropriately!


04/02/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Lets give Tic Tac Toe a try!

https://www.facebook.com/groups/144989425658117/607510942739294/?notif_t=like&notif_id=1459544965109047

https://www.youtube.com/watch?v=IRDp5HcZyVA

https://www.youtube.com/watch?v=qBVExKlSi6Y

https://www.youtube.com/watch?v=avgXNTxxB1A

Metcon

Teams of 4

20 Minutes for both Part A and B.

Part A: Anyone can be on the bike at any time. You can switch as many times as you want. The most calories wins!

Part B: One 1 athlete working at any given time. Must perform each element in order and cannot move on to the next element until all the reps are finished at the current element. Part B is Scored as total Rounds and Reps.

PartA: Metcon (Calories)

Assault Bike for Max Calories

PartB: Metcon (AMRAP – Rounds and Reps)

10 T2B

20 Front Squats (95/65)

30 S2OH (95/65)

40 Yard Farmers Carry (350/230)