Monthly Archives: October 2017


10/31/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Tune-up Tuesday or do below:

ZF (No Measure)

2:00 AMRAP

20 Double Unders (40S)

10 Kettlebell Swings

:60 Rest

2:00 AMRAP

5 Wall Balls

10 Overhead Lunges

Weightlifting

Back Squat (1×5 @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (Time)

30-24-18 reps of:

Alternating Box Step-ups 20″- 53/35 Kb’s or 50/35 Db’s

15-12-9 reps of:

Deadlift 225/155

5-4-3 reps of:

Wall climb

*Do 30 step-ups, 15 DL, 5 Wall climbs, then 24 step-ups, etc.


10/30/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Jumping Jacks Forward/Reverse

Butt Kickers

High Knees

Walking Samson Stretch

Burpee Broad Jump

Stretch Writs & Hips.

Weightlifting

Cluster (5×3)

A Cluster is a Squat Clean to a Thruster.
Progressive Weights.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP

6 Hang Squat Cleans (95/65)

8 S2OH

10 Jump Over Bar
-Scale appropriately! You should be able to do everything unbroken for about the first 4 minutes.

-Do not drop the bar from overhead.

– 2 Feet Jump and Land


10/28/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds at each station before moving to the next.

:15 Work

:10 Rest

– Hollow Rock

– Flutter kick

– Plank

– Russian Twist

Metcon

Metcon (10 Rounds for calories)

10 Rounds

1:00 Row calories

Rest 1:00

1:00 Bike calories

Rest 1:00

Score = total calories


10/27/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Knee hugs

Quad stretch

Inch Worm

Spider Walk

Hand kicks

Floor touch

High knees

Butt kickers

Karaoke

Weightlifting

Farmer’s Carry, 10 Yards (10 Yard Max Weight)

10 Yards Farmers Carry

Metcon

Metcon (Time)

10 TGU (53/35)

20 Box Jump Overs (24/20)

40 Wallballs (20/14)

80 Double Unders

40 Wallballs

20 Box Jump Overs

10 TGU

RX+:

TGU (70/53)

Box (30/24)

WB (30/20)


10/25/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

:25 Jump Rope

:15 Perform the Hold

– Squat Hold

– Hollow Rock Hold

– Superman Hold

Weightlifting

Split Jerk (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP

RX

1 Rope climb

4 Wall Climbs

15 Sit-ups

RX+

2 Rope climbs

10 Yard Handstand Walk

20 Sit-ups

Scale:

1 Rope Plank climb

4 Hand Walk-outs

15 Sit-ups


10/24/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice:

Tune-up Tuesday

Or

4X

:15 Work

:10 break

HS Hold

Plank

Lunge

V-ups

Weightlifting

Back Squat (5X5 @ 70%)

5 @ 40%

4 @ 50%

3 @ 60%

~THEN~

5X5 @ 70%

*New set every 3 min.

Metcon

Metcon (Time)

Partner WOD

5 RFT

300m Row

10 Deadlift (245/170)

15 Box Jumps (24/20)

Leapfrog style:

Round #1:

Athlete A will row, Athlete B will DL, Athlete A will then Box Jump

Round #2:

Athlete B will row, Athlete A will DL, Athlete B will then Box Jump

Round #3:

Athlete A will row, Athlete B will DL, Athlete A will then Box Jump

Round #4:

Athlete B will row, Athlete A will DL, Athlete B will then Box Jump

Round #5:

Athlete A will row, Athlete B will DL, Athlete A will then Box Jump

* If solo, do 3RFT


10/23/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

8 min.

4X

7/5 Push-ups

8 Squats

9 Jumping Jacks

10 Sit-ups

20 Jump Rope

Weightlifting

Clean (1RM)

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP:

12 Pull-ups

6 Burpees over bar (lateral)

6 Overhead squats (95/65)


10/21/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.

Metcon

Metcon (Time)

10 RFT

200m Run / Max Wall balls

200m Run / Max Clean & Jerks (135/95)

*while partner 1 runs, Partner 2 does reps

*every 2 rounds, teams switch movements
When Both Athletes complete the running and Wallballs, that’s the 1st round.

When both athletes complete the running and C&J, that’s the 2nd round.

Complete the running & Wallballs again to finish the 3rd round…

Teams will ultimately do each section 5 times to fulfill all 10 rounds.

Metcon (AMRAP – Reps)

Total Reps of Wallballs and C&J