Monthly Archives: May 2018


05/30/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3X

:15 Work

:00 Rest

– Plank

– Plank (R)

– Plank (L)

– Superman

~then~

3X

:15 Work

:00 Rest

– Jumping Jacks

– Mountain Climbers

– Lateral Line Hop

– Russian Baby-Makers

Weightlifting

New set every 2:15.

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 90#)

Bench Press (5×5 @ 50% plus 45#)

Bent Over Row (5×5 @ 50% plus 45#)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minutes AMRAP:

– 8 Hang Snatch (75/55)

– 8 Wipers

*Wipers are a 2 count (over and back = 1)

*Do not drop the bars from overhead.


05/29/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X

100m Row

200m Bike

20 Jump Ropes

:10 Handstand Hold

Metcon

Metcon (Time)

Teams of 3

For Time:

– 5,000m Bike

– 4,000m Row

– 300 Double Unders

Bike: (switch every 500m)

Row: (switch every 250m)

Dubs: (switch every 25 reps)

Scale dubs to double the rep. count


Memorial Day Murph 2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

10 minutes

Metcon


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


Fractured

CrossFit Sans Reproche – Metafit

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Fractured- MetaPWR (No Measure)

Battle Rope Squat Jumps

Split Leg Squat Thrusts

Slam Ball 2 Step Dash

Triple Hurdle Jumps

KB Swing

Wide-Leg Press Ups

Alternate DB Shoulder

Traveling Long Jump and Sprint

Burpee Box Overs

Rowing

Lateral Wallballs

Power Bag Jacks

Battle Rope Circles

Sled Push


05/26/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded:

Pass-thrus

Pull-aparts

Pull-downs

Front-racks

4X

10/7 cal. Row (bike)

7/5 Push-ups

5/3 Strict Pull-ups

Weightlifting

Split Jerk (7×1)

Progressive Weights

Metcon

Metcon (Time)

For Time:

400m Run

21 Deadlift (155/105)

21 HSPU

400m Run

15 Deadlift

15 HSPU

400m Run

9 Deadlift

9 HSPU

Substitute for run:

– 500m Row

– 1000m Bike

– 500m Ski Erg

Scale HSPU:

– Push Press (135/95), 115/80, 95/65

– Pike

– Toes/Knees on box

– DB presses


05/25/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds:

5 Wallballs

5 Russian twists (2-count)

Weightlifting

New set every 2:00.

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 85#)

Shoulder Press (5×5 @ 50% plus 40#)

Deadlift (1×5 @ 50% plus 80#)

Yes, just (1) set of (5) reps at 50% (plus 80#) of your 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

10 Hang KB Snatch (53/35)

20 Sit- ups

RX+: 70/53

1st Snatch can be from the ground (but not required). Five on the right then 5 on the left.


05/23/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

6 minutes

Weightlifting

New set every 2:00.

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 80#)

Bench Press (5×5 @ 50% plus 40#)

Bent Over Row (5×5 @ 50% plus 40#)

Metcon

Metcon (Distance)

12 minutes

For Max. Distance

1:00 Run

1:00 Walk


05/22/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

3-5 Reps each:

Oly Deadlift to power position

High Hang Clean (from Power Position)

Split Jerk

Full Squat Clean (from floor, or below knees)

*Progressive weights each round

Weightlifting

Man in Black (4 Rounds for weight)

EMOM 5 minutes

5 C&J (135/95)

(approx. 45-50% of 1RM)

~1 min. rest~

EMOM 5 minutes

3 C&J (185/135)

(approx. 60-70% of 1RM)

~1 min. rest~

Every 30 seconds for 5 minutes

1 C&J (225/155)

(approx. 75-80% of 1RM)

~1 min. rest~

EMOM 5 minutes

5 C&J (135/95)

~1 min. rest~
Compare to: 8/21/17, 5/05/17, 7/25/16, 3/01/16, 7/20/15, 2/12/15


05/21/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:15 Work

:05 Transition

– Jumping Jacks

– Plank

– Russian Baby Makers

– Mountain Climbers

Weightlifting

New set every 2:00.

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 75#)

Shoulder Press (5×5 @ 50% plus 35#)

Deadlift (1×5 @ 50% plus 70#)

Yes, just (1) set of (5) reps at 50% (plus 70#) of your 1RM

Metcon

Chelsea Jr. (AMRAP – Rounds and Reps)

12 min. EMOM

(Every Minute On the Minute)

– 5 Pull-ups

– 10 Push-ups

– 15 Air Squats

Scale to:

– 3 Pull-ups

– 6 Push-ups

– 9 Air Squats

Additional Scaling options:

– Complete in any fashion.

– Perform as Every Other Minute On the Minute; 6 rounds that last 2 minutes.

– Substitute Sit-ups for any of the movements

*The idea/goal is you should be able to get the work done within the allotted time, w/ a short break before starting the next round (minute)


05/19/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Rowling:

1000 meters for time split between two partners.

5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters.

There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees.

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

We will cap this game at 8 minutes.

Weightlifting

12 Total Sets (4 of each)

Progressive weights (for each set, if possible)

4 Sets – High Hang Snatch

4 Sets – Hang Snatch

4 Sets – Snatch (from the floor)

High-Hang Snatch (4×1)

Hang Snatch (4×1)

Snatch (4×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

As Many Rounds (and reps) As Possible

in 20 minutes of:

DB Farmers Carry (50’s/35’s)

6 Box Step-Overs (20″)

4 HSPU’s (Wall Climbs)

2 Rope Climbs

The athlete working will be carrying their dumbbells with them while they do each station and while they travel to each station.

*For the Box Step-Overs, the athlete will “farmer carry” the dumbbells as they step up and over the box for all 6 reps.

Then, after 6 reps, the athlete will “farmer carry” the DB’s to the wall to perform either 4 HSPU’s (with hands on the handles of the DB’s and w/ 1 AbMat) or 4 Wall Climbs.

Then, the athlete will carry the DB’s over to the Rope Climbs and perform 2 Rope Climbs.

Lastly, the athlete will carry the DB’s back to the start to pass off to their partner.

1 athlete getting all the way through equals 1 round.