Monthly Archives: November 2017


11/29/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row or Bike

Banded Wrist Distractions

10 Monster Walks FWD/BKWRD

10 Monster Walks LFT/RGHT

PVC Wrist & Shoulder Stretches

PVC Good Mornings

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
2 Rounds w/ Progressive Weights

Metcon

Isabel or Grace?

You pick!

Scale as needed:

115/80

95/65

80/55

65/45

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
https://youtu.be/mqnF7j9coes

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
https://youtu.be/7iUxoTlt5aw

EXTRA CREDIT

2k Row (Time)

Max Effort 2k Row

1 mile (1600m) run for time (Time)

1 mile (1600m) run for time


11/28/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Jump Rope

– Work singles in random variations then dub attempts.

3X (6 min. Max)

Jog a lap around the room w/med. ball

4 Med. Ball Cleans

Jog

5 G2OH

Jog

6 Lunges w/ ball overhead

Jog

7 Med. Ball Sit-ups

Jog

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#


11/27/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X

6 Ring Rows

8 Push-ups

10 Sit

12 Jumping Jacks

Weightlifting

Back Squat (3×3 @ 75%)

5 @ 40%

4 @ 50%

3 @ 60%

1 @ 70%

3×3 @ 75%

*New set every 2 minutes

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
If Scaling, use a weight that you can get at least 10-15 reps in the first set. The weight will stay the same for all 5 sets.

If using a band, use the same band for all 5 sets.


TURKEY GAMES 2017

CrossFit Sans Reproche – CrossFit

Metcon

TEAMS A, B, C, and D will go FIRST!

They will do WODs 1A and 1B. Then once they are finished, Teams E, F, and G will do WODs 1A and 1B.

Teams A/B/C/D will do WOD’s 2A, 2B, and 2C at the same time, while Teams E/F/G rest. Then, flip flop and Teams E/F/G will do WOD’s 2A, 2B, and 2C

ALL Teams A/B/C/D/E/F/G will do WOD 3 at the same time.

Teams A/B/C/D will do WODs 4A and 4B while Teams E/F/G rest, then flip flop.

Finals WOD (WOD 5) will be done all at the same time by ALL teams!

Metcon

12 MINUTES

WOD 1 is 2 parts:

1A: 200m Bumper Plate Relay Race FOR TIME

1B: 1RM C&J

1A: Metcon (Time)

200m 2 person Bumper Plate Relay Race (Score is total team time)

All members will run 200m (100m out and back) in male/female pairs. Each athlete will be carrying a bumper plate (35# for men and 25# for women). The pair running must hand off the bumpers to the next pair to begin their sprint.

Each pair must run twice.

After the first pair of sprinters finish their 2nd sprint, they can begin Part B.

1B: Clean and Jerk (1×1)

Max Clean & Jerk (Score is total team weight)

With any time remaining from Part A

As many attempts as you want/need until time expires

Every athlete will score a 1RM, which will be added to the team total.

Only 1 person lifting at a time.

Each team will get a collection of plates:

2 bars (45# and 35#)

(4) 45#

(4) 35#

(4) 25#

(4) 15#

(4) 10#

(4) 5#

(4) 2.5#

Metcon

WOD 2 is in 3 parts

2A: Burpees & Rope Climbs

2B: Assault Bike & DB Snatches

2C: Deadlifts & Dubs

Teams will break up into 3 pairs. Each pair will pick one part to compete in. Can be male/male, female/female, or male/female. While the first pair is doing part A, the remaining 4 team members will be resting.

2A: Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP:

– 4 burpees

– 1 Rope Climb (15’)

Follow the leader.

Each Athletes Completes a Full Round while partner rests.

Must Tag athlete between rounds.

Each round is 5 total reps.

2B: Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP:

– 8 Assault Bike

– 8 DB Snatch (50/35)

2C: Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP:

– 5 Deadlifts (225/155)

– 20 Double unders (50 Singles)

Follow the leader.

Each Athletes Completes a Full Round while partner rests.

Must Tag athlete between rounds.

Each round is 25 total reps.

Metcon

WOD 3

12 minute AMRAP, 1 minute relay, entire team

3: Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

1 minute AMRAP per athlete, 2X each

– 10 Wall Balls (20#/14#), (10’/9’)

– 5 T2B

(Scale to Feet above hips as needed)

athlete 1 performs the cuplet for 1 min, then tags athlete 2, who picks up exactly where athlete 1 left off. At the 2 min mark, athlete 2 must tag athlete 3, and athlete 3 picks up where athlete 2 left off…. this continues in this order for 12 mins. Each athlete will perform the workout for a total of 2 mins.

Metcon

WOD 4 is in 2 parts

4A: KBS, Burpee Box Jump Overs, Atlas Stones

4B: Barbell Complex & Rowing

2 WOD’s

3 people each team

8 minutes each WOD

4A: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP (3 athletes):

– 10 KB Swings (53/35)

– 5 Burpee Box Jumps (20″)

– 1 Atlas Stone Shouldering (65/50)

athlete 1 begins by performing 10 KB Swings and 5 Burpee Box Jumps, they then proceed to perform 1 stone shoulder AND MUST HOLD the stone on their shoulder. Once the stone is off the floor athlete 2 may begin 10 KBS and 5 burpee box jumps, once they complete their final box jump, athlete 1 may put the stone down, athlete 2 picks it up. once the stone is on the shoulder, athlete 3 begins there round. This continues in this order for 8 min.

­reps only count while the stone is off the ground.

Metcon

WOD 5: Ladder Match

4B: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP (remaining 3 athletes):

– 10 Cal. Row

– 2 Bear Complex (95/65)

Bear Complex is:

– Power Clean

– Front squat

– S2OH

– Back Squat

– S2OH

athlete one begins by rowing 10 cals, they then proceed to perform 2 bear complexes. At the end of the complex the athlete must hold the barbell in the front rack position. Once the barbell has settled into the front rack position, athlete 2 may begin their 10 cal row. Once they finish there row, athlete 1 may drop the bar and athlete 2 begins their 2 bears. After the second bear, they settle the bar intot he front rack and athlete 3 may begin the row. This continues in this fashion for 10 mins,

­

athletes may only row, while barbell is settled in front rack position.

5: Metcon (AMRAP – Reps)

16 min. AMRAP

300 DU’s

80 power cleans (135/95)

80 bar over burpees

80 wall climbs

80 bar over burpees

80 power cleans

AMRAP du’s with any remaining time

­18 min cap

Only 1 athlete working at any given time, tag out in any order and at anytime they’d like. Partition the workout however you’d like.


11/24/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X:

6 cal bike

6 Push-ups

8 Sit-ups

10 Squats

Rope Climb Tech. Work

* Work on big first jump and minimal adjustments

* Wear long socks or leg protection

https://youtu.be/AD0uO7JGdZU

https://youtu.be/2bS9MySipnk

https://youtu.be/G_3kJy-_CiA

Weightlifting

Back Rack Lunge (5×8)

4-Reps on each leg.

Progressive weight.

Metcon

Metcon (Time)

800m Run

60 Push-ups

40 Sit-ups

20 Burpees to a target

Target to be approx. 6″ above max. reach. Jump and touch the target with both hands.


12 Days of Thankfulness

CrossFit Sans Reproche – CrossFit

Metcon

12 Days of Thankfulness (Time)

“12 Days of Thankfulness”

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Strict Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.


11/22/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3:00 on Bike/Rower/Running

Banded wrist distractions

Banded hip distractions

Weightlifting

Pangea Complex (Weight)

Pangea complex

Without dropping the bar complete-

1-power clean

1-front squat

1-front rack to overhead

1- back squat

1- back rack to overhead

1-overhead squat

* 6 distinct movements! The Power Clean can be a Squat Clean, but must stand all the way back up and do the full squat as a separate movement.
https://www.facebook.com/billy.goodson.10/videos/10207387080015316/?source=bookmark

Metcon

Metcon (Time)

42-30-18 reps for time of:

Wall-ball shots (20/14)

Med. Ball sit-ups

Scale reps to:

35-22-12


11/21/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

https://instagram.com/p/Bbmp7fDgoKF/

Weightlifting

Bench Press (10RM)

6-8 minutes to Warm-up on Bench Press

~then~

Bench Press (10-5-10-5)

New set every 3:00

– Improve on second set of 10 and 5

Bench Press (1×10)

Bench Press (1×5)

Bench Press (1×10)

Bench Press (1×5)

Bench Press (5RM)

Metcon

Metcon (Time)

10-8-6-4-2

Hang Squat Snatch (115/80)

Ring Dips

Scale Snatch Weight to:

95/65, 80/55, 65/45

Scale Ring Dips to:

* Keep 1 foot on the ground for support.

* Banded.

* Use 2 boxes

* Push-ups


11/20/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X Through:

:15 Work

:10 Rest

– Jumping Jacks

– Plank (fingers point backwards)

– Squats

– Tuck-ups

Weightlifting

Pull-ups (Strict)

Strict Pull-ups
Establish a baseline if you want to follow the Pull-up Challenge.

If using a band, choose a band that you can get approximately 10 reps.

Weighted Pull-ups (7×1)

Progressive weights.

Work to a new 1RM.

If using bands, start bigger or with multiple, then work to less bands or smaller bands to challenge you to 1 tough strict pull-up.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

As many rounds and reps as possible in 4 minutes:

35 Double-unders

7 Burpees

5 Knees-to-elbows

Rest 4:00

*Keep a running total and pick-up where you left off on the last round


11/18/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

https://youtu.be/XN0AY-9Bp-w

Weightlifting

Metcon

Metcon (AMRAP – Reps)

Tabata back squats, 95/65 lb.

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

RX+: Freestanding HS Hold

Beginner:

Tabata air squat

Rest 1 minute

Tabata knee-tuck on parallettes

Rest 1 minute

Tabata ring row

Rest 1 minute

Tabata seated dumbbell overhead hold 35/25

Rest 1 minute

Tabata row

During the knee-tuck, start each round with a position that challenges you. As you fatigue, switch to a position that allows you to continue holding. If you are able to kick up against a wall, perform the intermediate option for the handstand. If you are unable to hold an inverted position, use the pike option and experiment with extending one leg

Intermediate:

Tabata back squat

Rest 1 minute

Tabata L-sit hold

Rest 1 minute

Tabata ring row

Rest 1 minute

Tabata handstand hold against wall

Rest 1 minute

Tabata row

Men use 65-lb. barbell

Women use 45-lb. barbell

If at any point you are unable to hold the L-sit variation for at least :10, modify to bending one or both knees. For the handstand hold, experiment with using the wall for support by removing one or two feet from it during the hold.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Scaling this WOD Select a load for the back squat that allows you to perform at least 20 reps unbroken during the warm-up. Use the warm-up to experiment with the L-sit. Find a variation with which you can perform at least a :20 hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.