Monthly Archives: August 2018


08/31/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

(No Measure)

5:00 minutes max

3x through:

2 Forward Rolls

10 Walking Lunges

5 Box Step-ups

20 Mountain Climbers

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (Time)

For Time:

800m Run

-then-

3 Rounds

8 Deadlifts (245/165)

30 Box Jumps (24/20)

75 Sit-ups

-then-

800m Run

L3: (225/145)

L2: (205/125)


08/30/2018

CrossFit Sans Reproche – Fit Kids!

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Warm-up

Warm-up (No Measure)

Run two laps

down and back 2x

long jumps

lunges

butt kicks

Skill

Skin the Cat

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 second ring holds

8 dumbell lunges

6 moutian climbers


MetaPWR Into the Void

CrossFit Sans Reproche – Metafit

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Into the Void (Calories)

Groups of 4

Group 1:

Battle Rope Take Downs

DB Devil Press

Assault Bike

Power Bag Gorilla Crawls

Group 2:

Bar Facing Burpees

Russian Twist Ball Slams

KB Walking Lunge

Prisoner Box Overs

Group 3:

Lateral Wall Walks

Monkey Hangs

Triple Hurdle Jumps

Rotating Borrower Squats


08/29/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up #2 (No Measure)

4 rounds

:15 Low Jump onto 45# Bumpers

:15 Push-up

:15 Ab Mat Sit-ups

:15 Alt. Lunge

:30 Rest

4 rounds

:15 Plank

:15 Plank L

:15 Plank R

:15 Superman

Weightlifting

Weighted Ring Dips (5×3)

Bent Over Row (5×3)

Metcon

Metcon (AMRAP – Reps)

4X Through

(16 minutes)

:30 Max. Cal. Row

:30 Break

:30 Max. Cal. Bike

:30 Break

:30 Max. Slam Ball

:30 Break

:30 Handstand Hold

:30 Break

Calories = Reps

Every 5 seconds of HS will = 1 Rep (6 possible)


08/28/2018

CrossFit Sans Reproche – Fit Kids!

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Warm-up

Warm-up (No Measure)

10 plate hops

10 air squats

10 burpees

10 toe to sky touches

Weightlifting

Front Squat (3 rep)

Metcon

Metcon (Time)

4 RFT

6 burpee box overs

8 air squats

10 sit ups

Game

kids choice


08/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Deadlift

Hang Clean

Push press

Front Squar

Jerk

Weightlifting

Clean Complex (2018 Arnold)

1 – Clean

2 – Hang Cleans

*must be unbroken…once the bar is lifted for the first Clean, the bar can never touch the ground until after the last (3rd) Clean

*Squat or Power cleans are both acceptable

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Pull-ups

6 Push-ups

9 Squats

Klokov Tabata (No Measure)

https://youtu.be/czS1iKIT67A

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


08/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:15 Work

:05 Transition

– Jumping Jacks

– Hollow Rock

– Plate Hops

– Handstand Hold

Weightlifting

Split Jerk (7×1)

Metcon (Time)

4RFT

10 Front Squats

400m Run

RX:(135/95)

L3: (115/80)

L2: (95/65)

L1: (80/55)

Sub for running

Row 500m

Bike 1,000m

Metcon


08/25/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Obstacle Course

Weightlifting

Weighted Pull-ups (5×3)

Progressive

*STRICT*

*If a band is needed, use the smallest size possible for all 5 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute Partner WOD

Element A:

– 400m Run

Element B:

– 15 Box Jumps (24/20)

– 10 Devil Presses (50/35)

– 5 T2B

Partner 1 does Element A while Partner 2 does 1 round of Element B. Once both partners are done with their Element, they will switch. Never overlapping.


08/24/2018 is 01/23/2016

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

5:00 minutes:

:10 sec. Frogstand hold or Handstand Hold

10 Hollow Rocks

10 Supermans

10 sec. ea. side Samson Stretch

PVC shoulder rotations

2:00 bike, row, jump, or run

5:00

– Downward dog

– Posterior chain, calves, Achilles

– big lunge

– thoracic torso

– sit back on hip/hamstring stretch

– hip flexor w/ outer arm reach

– return to start and do opp. Side

– finish with deep squat

Weightlifting

Drop Clean (3×2)

Start at full extension, then quickly drop under the bar into a full squat, with fast elbows to get the bar onto the front rack.
https://www.youtube.com/watch?v=gsq-cuOMPlo

Every 2 minutes, for 6 minutes (3 sets):

Drop Clean x 2 reps

(pause in the receiving position for 2-3 seconds)

Build in weight, but focus on speed and stability.

High-Hang Clean (3×3 @ 50-55%)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean x 3 reps @ 50-55%

Hang Clean (3×1 @ 60-65%)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean + Hang Clean @ 60-65%

Clean (3×1 @ 70-75%)

Every 2 minutes, for 6 minutes (3 sets):

Hang Clean + Clean @ 70-75%

Clean (3×1 @ 80-85%)

Every 2 minutes, for 6 minutes (3 sets):

Clean High Pull + Clean @ 80-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

3 Squat C&J @ 65% of todays max

10 Sit-ups

20 Dubs


08/22/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:15 Work

:05 Transition

Squat Hold w/ bumper

Plank (hand rotated backward)

Straight Leg Deadlift w/ bumper

Russian Twist w/ bumper

Superman Pulses

Weightlifting

Back Squat (5×5)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

4 min. AMRAP

– 4 Handstand Push-ups

– 8 Deadlift (205/140)

* 4 min. rest between rounds

RX+:

8 HSPU’s

8 Deadlift (225/155)

*Scale HSPU’s to barbell or DB Push Press, Pike, Toes/Knees on box

*Scale DL to:

185/125

155/105

135/95