Monthly Archives: March 2018


MetaPWR

CrossFit Sans Reproche – Metafit

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Deep Water (No Measure)

Kneeling Battle Ropes

Burpee Ball Throws

180 Bag Squat Jumps

Floor 2 Wall Jumps

Kneel Up Kettle Press

Commando Crawls

Oblique Squat Thrusts

Bag Grapler

Kettle Borrowers

Ball Bunny Hops


03/31/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Weightlifting

Front Rack Lunge (5×8)

5 sets of 8 lunging in place, 4 per leg.

Progressive weights.

Metcon

Metcon (AMRAP – Reps)

Teams of 2:

As Many Rounds As Possible In 20 Minutes:

3 Kettlebell Swings, 3 Burpees, 3 Wallballs

6 Kettlebell Swings, 6 Burpees, 6 Wallballs

9 Kettlebell Swings, 9 Burpees, 9 Wallballs

…..

Kettlebell: (53/35)

Wallballs (20/14)-10/9 line

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on.

-The rep scheme will go up by 3’s until the 20 minutes run out.

-The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh.

-Score today is total reps.


03/30/2018

CrossFit Sans Reproche – CrossFit

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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

Hang Snatch (5×3)

3-3-3-3-3

Progressive Weights

For skill and used as a ramp-up for the workout no max outs

Metcon

Metcon (AMRAP – Reps)

12 min. AMRAP

1 Squat Snatch/10 Dubs

2 Squat Snatch/20 Dubs

3 Squat Snatch/30 Dubs

4 Squat Snatch/40 Dubs

5/50

6/60

7/70

etc…

RX+: (135/95)

RX: (115/80)

L3: (95/65)

L2: (80/55)

L1: (65/45)
Compare to 12/26/2017


Bad Mofo

CrossFit Sans Reproche – Metafit

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Bad Mofo (No Measure)

Kettle Grapler

Kettle Halo

Travelling Battle Ropes

Zig Zag Cone Sprint

Power Bag Borrower Squat

Bag Drag and Press-Up

Bear Crawls

Lateral Caveman

Med Ball Squat and Throw

Med Ball Burpees


Vengeance

CrossFit Sans Reproche – Metafit

Vengeance (No Measure)

Skipping

Wallball Side Throws

Burpee Rope Drills

Assault Bike

180 Kettle Frog Jumps

Bag Crawl and Drag

Box Overs

Kettle Squat Clean and Press

Zig Zag Skater Sprint

Ball Halo Slams


03/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Run 3 Laps

5 PVC Pass-throughs

5 PVC Goodmorings

5 PVC Overhead Squats

Weightlifting

Deadlift (7-5-5-3-3-3-1-1-1-1)

The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

Metcon

Festivus April 2018 – WOD 2 – Chip’n & Twist’n (Time)

50 Dumbbell snatch alternating (50#/35#/35#/20#)

40 Plate-hop Burpees

30 Air squats

20 No-rock Hand-release Push-ups

10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)
https://festivusgames.com/divisions/


03/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

10/7 cal. row

5 Med. Ball Cleans

5 Scap Pull-ups

10 sec. HS Hold

Weightlifting

Hang Power Clean (5×3)

Hang power clean cycling

3-3-3-3-3

New set every 1:30

Progressive

For skill and used as a ramp-up for the workout no max outs

Metcon

Metcon (Time)

5 Rounds of “Cindy”

10 Hang power cleans 135/85

3 Rounds of “Cindy”

10 Hang power cleans

1 Round of “Cindy”

10 Hang power cleans

*1 “Cindy” Round = 5 Pull-Ups, 10 Pushups, 15 Air Squats


03/26/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X

:15 Work

:05 Rest

Jumping Jacks

Mountain Climbers

Squats

Sit-ups

Weightlifting

Overhead Squat (5 (or more) @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Festivus April 2018 – WOD 1 – Clean Lunges and Dirty Shoulders (AMRAP – Rounds and Reps)

6-Minute AMRAP

Intermediates (RX+) (115#/85#)

7 – Power Cleans

5 – Front-Rack Reverse Lunges

3 – Wall Walks

Novice/Masters (RX) (85# Male/55# Female)

7 – Power Cleans

5 – Front-Rack Reverse Lunges

3 – Shoulder to Overhead (S2OH)
https://festivusgames.com/divisions/

Metcon

Festivus April 2018 – Floater – Toss Me a Rope, I’m Drowning! (AMRAP – Reps)

With a 3-minute Running Clock…

Part 1 – Max meters rowed in 1 minute

Part 2 – Max double unders (DUs) or single unders (SUs) (Athlete’s choice) with remaining time

Add total meters to total double unders. Note how many were for each.

Score 1: Meters rowed

Score 2: Total double unders -OR- Total single unders divided by 2 after rounding up to nearest even number.

Example – Athlete does 123 SUs. Round up to 124. Divide by 2. Score=62


MetaPWR

CrossFit Sans Reproche – Metafit

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Bad Mofo (No Measure)

Kettle Grapler

Kettle Halo

Travelling Battle Ropes

Zig Zag Cone Sprint

Power Bag Borrower Squat

Bag Drag and Press-Up

Bear Crawls

Lateral Caveman

Med Ball Squat and Throw

Med Ball Burpees


03/24/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Weightlifting

Bench Press (7×5)

5 @ 30%

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 50%

5 @ 40%

5 @ 30%

*new set every 2 minutes

Metcon

Metcon (Time)

For Time:

50 Sit-ups

50 Deadlifts 135/95

50 Push-Ups

50 Box Jumps 24/20

50 Floor Wipers 135/95

50 Kettlebell Clean-and-Press 35/20 (25 per arm may break up however you’d like)

50 Sit-ups

*Complete in order.

*If working as a team, max allowable reps is 10 and min. is 4