Monthly Archives: January 2018


12/21/2017

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

10 minutes

– Odd minutes Row/Bike for meters

– Even minutes 10x Deadlift

Metcon

Metcon (Time)

Karen meets the Bear

For time:

150 wall balls

EMOM perform 1 Bear Complex (HAP)

*WOD starts with 1 Bear complex

WOD (15 min time cap)

10-1 of

HSPU’s

T2B

*10 alternating pistols between each round

Every 2 minutes perform

3×5 front squat @ 70% (300x.7=210)

2×5 front squat @ 80% (300x.8=240)

1×5 front squat @ 90% (300x.9=270)

Then, 20 reps at 60%

Fast & Heavy (Time)

Fast & Heavy

Dumbell “Thruster” 21 reps

Run 1/4 mile (400m)

Dumbell “Thruster” 18 reps

Run 1/4 mile (400 m)

Dumbell “Thruster” 15 reps

Run 1/4 mile (400 m)

Notes:

“Thruster” is a deep front squat to a push press all in one explosive movement.

Time routine from start to finish.

Ranking is a composite of load used in “Thruster” and total time.

Submit body weight because load value is based on percentage of body weight.

Metcon (3 Rounds for reps)

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, 35-lb. dumbbell push jerks

From 3:00-4:00, pull-ups

From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Score = total number of reps completed each round.

CrossFit 160208

Dan Bailey, 152, 146, 139

Metcon (AMRAP – Reps)

12 min. AMRAP

2 Rounds of:

30 Dubs

7 Snatches (75/55)

2 Rounds of:

30 Dubs

6 Snatches (95/65)

2 Rounds of:

30 Dubs

5 Snatches (115/80)

2 Rounds of:

30 Dubs

4 Snatches (135/95)

2 Rounds of:

30 Dubs

3 Snatches (165/115)

2 Rounds of:

30 Dubs

2 Snatches (185/135)

AMRAP w/ remaining time:

30 Dubs

1 Snatch (205/145)

Fractured Fran (Time)

21 Thrusters 95/65#

21 Pull-ups

-rest 2 minutes-

15 Thrusters 95/65#

15 Pull-ups

-rest 2 minutes-

9 Thrusters 95/65#

9 Pull-ups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

Metcon (Time)

Tuesday 111227

Five rounds for time of:

135 pound Deadlift, 9 reps

135 pound Hang power snatch, 6 reps

135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).

Metcon (Time)

Friday 111104

For time:

25 GHD sit-ups

1 Muscle-up

20 GHD sit-ups

2 Muscle-ups

15 GHD sit-ups

3 Muscle-ups

10 GHD sit-ups

4 Muscle-ups

5 GHD sit-ups

5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.

Metcon (Time)

Wednesday 111019

2010 Northwest Regional Event 1

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS).


01/17/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X

10/7 cal. Row

15 Situps

20 Dubs (40s)

15 Wallballs

Weightlifting

Weighted Ring Dips (6×5 AHAP)

6 sets of 5 reps as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds of:

5 – minutes of Work

2 – minutes of Rest

RX:

– 9 Thrusters (95/65)

– 9 Pull-ups

RX+:

– 9 Thrusters (95/65)

– 9 C2B Pull-ups

*Start each Work period where you left off previously.

*score is total Rounds and Reps completed.

Scale Weight to: 80/55, 65/45

Scale Pull-ups to: Banded, Ring Rows, Jumping, From Knees


01/16/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

:20 Work

:10 Transition

– Handstand Hold

– Plank (compound w/ rings)

– Jump Rope

– PVC Stretch

Weightlifting

Deadlift (6×5 @ 70%)

EMOM for 6 min.

6 sets of 5 reps @ 70%

Metcon

Metcon (Time)

4 RFT

– 10 Cleans

– 5 Jerks

RX+: 155/105

RX: 135/95

L3: 115/80

L2: 95/65

L1: 65/45

*Scale reps as needed.

*Choose a weight that you can do the first 2 rounds UNBROKEN.


01/15/2018

CrossFit Sans Reproche – CrossFit

Warm-up

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

Weightlifting

Front Squat (6×5)

EMOM for 6 minutes

6 Sets of 5 Reps @ 70% of 1RM

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
RX: 75/55

Scale to: 65/45, 45/35


01/13/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.

Weightlifting

Weighted Pull-ups (6×4 AHAP)

6 sets of 4 reps As Heavy As Possible

Metcon

Metcon (Time)

– 500m Row

– 20 Power C&J (115/75)

– 30 Burpees

– 100 Double Unders


01/12/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X (8 minutes)

– 4 Shuttle Runs

– then alternate between:

– 4 Med. Ball Cleans

– 4 Med. Ball Sit-ups

– 4 Push-ups

Weightlifting

Clean (6×4 @ 70% of 1RM)

6 sets of 4 reps @ 70% of 1RM

*New set every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP

– 10 Deadlift (225/155)

– 10 T2B

– 10 HSPU

RX+: 15 Reps of each

Scale weight to: 205/145, 185/130, 155/105 , 135/95


01/10/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X

10/7 cal. Row

15 Situps

20 Dubs (40s)

15 Wallballs

Weightlifting

Weighted Ring Dips (6×4 AHAP)

6 sets of 4 reps as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds of:

3 – minutes of Work

2 – minutes of Rest

RX:

– 33 Double Unders

– 9 Push-ups

– 8 Kettlebell Swings (53/35)

RX+:

– 40 Double Unders

– 12 Push-ups

– 8 Kettlebell Swings (70/53)

*Start each Work period where you left off previously.

*score is total Rounds and Reps completed.


01/09/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

:20 Work

:10 Transition

– Handstand Hold

– Plank (compound w/ rings)

– Jump Rope

– PVC Stretch

Weightlifting

Deadlift (6×4 @ 70%)

EMOM for 6 min.

6 sets of 4 reps @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 3 min. on the min.

– 12 OHS

– 12 Burpees

*time cap. 7 Rounds (21 minutes)

RX+: 95/65

RX: 80/55

L3: 65/45

*Scale reps as needed.

*You SHOULD be able to do all the OHS reps UNBROKEN, for the weight you choose, for at least the first 4 rounds.


01/08/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X

:30 Run

:10 Work the movements:

– hand kicks

– toe touch to sky touch

– lunge

– jumping jacks

Weightlifting

Front Squat (6×4)

EMOM for 6 minutes

6 Sets of 4 Reps @ 70% of 1RM

Metcon

Metcon (Time)

4RFT

– 5 Snatch

– 5 Thruster

– 5 Bar Facing Burpees

RX+: 135/95

RX: 115/80

L3: 95/65

L2: 80/55

L1: 65/45


01/07/2018

CrossFit Sans Reproche – CrossFit Teens

Metcon

Metcon (AMRAP – Rounds and Reps)

45 minutes

Metcon (Time)

75 Snatches (75/55)

*Max reps done by any 1 person is 5

*6 min. CAP

Metcon (Time)

150 Double Unders (300s)

150 Sit-ups

*Max. reps done by any 1 person is 10 (20s)

*8 min. CAP

Metcon (Time)

10 min. AMRAP

3 Pull-ups (max. is 3)

6 Push-ups (max. is 6)

9 Squats (max. is 9)

*Max. Rounds done by any 1 person is 1

EXTRA CREDIT

Metcon (Calories)

EMOM for 6 minutes

Ski Erg for Max. Calories

Each athlete will accumulate As Many Calories As Possible in 1 minute on the Ski Erg.

()