Monthly Archives: June 2017


06/30/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X

24 Jump Rope

8 Squats

7 Sit-ups

6 Push-ups

5 Pull-ups

Weightlifting

Back Squat (3×4 X 70%)

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

4 @ 70%

4 @ 70%

6 @ 60%

8 @ 50%

*New set every 2 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds For Time:

400m Run

20 Alt. DB Snatches (50/35)

20 Wallballs


Metafit

CrossFit Sans Reproche – Metafit

Your 30 minute, metabolism booster, muscle building, fat burning, VO2 improving workout!

METAFIT is a style of HIIT (High Intensity Interval Training) and is designed to boost your fitness, rocket your energy levels & get massive results in the shortest amount of time possible.

Metcon (Calories)

Metafit

You get out of it what you put in…


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


06/28/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X:

6 KB Swings

3 KB C&J (Left)

3 KB C&J (Right)

3 KB Hang Snatch (Left)

3 KB Hang Snatch (Right)

Weightlifting

Split Jerk (7×1)

Progressive Weights.

Focus on footwork.

“Pop” your hips then Drive the bar off your shoulders.

Metcon

Metcon (AMRAP – Rounds)

20 minute EMOM

5 Thrusters (95/65)

10 Push-ups

15 Situps

Scale to:

3 Thrusters

6 Push-ups

9 Situps

*You have 1 minute to perform the work… Rest with any remaining time (in the minute) after you complete the sit-ups.

*Score is total Rounds Completed before time expires. If you take a round off, start back up in the following minute. If you take every other round off, your score would be 10. You only get credit for a round if you finish before the minute expires.


06/27/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

:15 work

:05 transition

– Jumping Jacks

– Plank hold (on hands)

– Hanging Kip Swings

– Sit-ups

Weightlifting

Power Clean (1×3)

Touch and go power clean

3-3-3-3-3

New set every 2:30

Progressive

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20 C&J (135/95)

20 OHS

20 Pull-Ups

*If you complete, start again

*Scale reps and/or weight as needed.

*Compare to 06/24/2013


Metafit

CrossFit Sans Reproche – Metafit

Your 30 minute, metabolism booster, muscle building, fat burning, VO2 improving workout!

METAFIT is a style of HIIT (High Intensity Interval Training) and is designed to boost your fitness, rocket your energy levels & get massive results in the shortest amount of time possible.

Metcon (Calories)

Metafit

You get out of it what you put in…


06/26/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X

*Jump Rope:

– 15 Singles

– 15 Jogging

– 15 Skips

* 8 Push-ups

* 8 Straight-Leg Deadlifts (barbell)

* 8 Box Step-ups

Weightlifting

Bench Press (5 (or more) @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″


06/24/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

2 Rope Climbs

5 Ring Dips

10 Cal. Assault Bike

:20 Sec. Handstand Hold

Weightlifting

Thruster / Push Press / Push Jerk / Split Jerk complex (10×1)

Thruster / Push Press / Push Jerk / Split Jerk complex

1-1-1-1-1-1-1-1-1-1 reps

(10 x 1)

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar in a complex is one rep. A drop ends the set.

– New set every 2:00

– Score max load achieved

Metcon

https://festivusgames.com/divisions/

Metcon (AMRAP – Rounds and Reps)

9-Minute AMRAP

2-Person Partner WOD

3 Minutes

– Box Jumps 24/20 (20/20)

– Partner Front-rack hold 95/65 (75/55)

3 Minutes

– Pull-ups (Intermediate) / Ring rows (Novice/Masters)

– Partner Tricep-extension hold on box

3 Minutes

– Shoulder-to-overhead (same weight as above)

– Partner Bar hang

Box Jump Variations:

Intermediate Men: 24 inch

All Other Divisions: 20 inch

Barbell Load Variations

Intermediate Men: 95lbs

Intermediate Women: 65lbs

Novice/Masters Men: 75lbs

Novice/Masters Women: 55lbs
See the link to the 2017 Oct. Festivus Games for workout description and standards


Metafit

CrossFit Sans Reproche – Metafit

Your 30 minute, metabolism booster, muscle building, fat burning, VO2 improving workout!

METAFIT is a style of HIIT (High Intensity Interval Training) and is designed to boost your fitness, rocket your energy levels & get massive results in the shortest amount of time possible.

Metcon (Calories)

Metafit

You get out of it what you put in…


06/23/2017

Happy Birthday!!!

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

Deadlift (3×4 @ 70%)

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

4 @ 70%

4 @ 70%

6 @ 60%

8 @ 50%

*New set every 2 minutes

Metcon

Metcon (Time)

10 Rounds for time (10 min. cap.)

RX:

30 Dubs

5 C2B Pull-ups

5 Ring Dips

RX+:

30 Dubs

3 Muscle-ups

Remaining Rounds not completed = 1 minute

Remaining Reps not completed = 1 second

Scale MU to Jumping MU, banded under butt MU, Bar MU, Pull-ups & dips, Ring Rows & push-ups…etc…