Monthly Archives: November 2018


11/30/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3X

:24 Jog

:12 Work

– Squats

– Push-ups

– Sit-ups

Weightlifting

Metcon (Weight)

Stamina Squatting

Alternating On the Minute x 10 (5 Rounds):

– Odd Minutes: 1 Front Squat

– Even Minutes: 3 Back Squats

*Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Metcon (Weight)

Clean and Jerk Complex

5 Sets (Building to a Moderate):

– 2 Hang Power Cleans + 1 Push Press

– 2 Hang Power Cleans + 1 Push Jerk

– 2 Hang Power Cleans + 1 Split Jerk

Metcon

Metcon (Time)

40-30-20-10

-Double Unders

-Push-ups

RX+:

50-40-30-20-10

-Double Unders

-Push-ups
Compare to: 6/12/2017, 10/21/2016, 08/31/2016, 01/20/2016


11/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded shoulder warmup:

3×10

– Pass-throughs

– Pull-aparts

– Pull-downs

– Front Rack to OH

3X Through:

:10 work

:05 rest

– Jumping Jacks

– Planks

– PVC Good Mornings

– PVC Shoulder to OH

Weightlifting

15 Minutes To Establish

1 Rep Max Split Jerk

2 Rep Max Push Jerk

3 Rep Max Push Press

Establish heavy split jerk first then push jerk and then push press

Split Jerk (1×1)

Push Jerk (1×2)

Push Press (1×3)

Metcon

Metcon (3 Rounds for time)

On the 0:00…

15-12-9, (12-9-6):

Front Squats (95/65), (75/55)

Lateral Barbell Burpees

On the 4:00…

12-9-6, (9-6-3):

Front Squats (115/80), (95/65)

Burpee Box Jumps (24/20)

On the 8:00…

9-6-3, (6-3-1):

Front Squats (135/95), (115/80)

Burpee Box Jump Overs (24/20)


11/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

– Couch stretch 30 seconds each side

– Samson Stretch with band pulling back overhead

5-10 reps of each:

– High Hang Snatch Pulls

– Hang Muscle Snatch

– Behind the Neck Press

– OHS

– Tall Snatch

– Snatch Balance

Weightlifting

Power Snatch (10×1)

Snatch Complex

10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

Metcon

Metcon (4 Rounds for time)

4 Rounds

New round every 4 minutes

20/15 Assault Bike

16 DB Power Snatches

30 Sit-ups

Dumbbell: (50/35)


11/26/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

20 Jump Rope

5 Kettlebell Swings

2:00

5 Wallballs

8 Overhead Lunges

Weightlifting

Bench Press (5×3)

Progressive Weights

Metcon

Metcon (Time)

For Time (20 min. cap.)

30 Push Press

25 Pull-ups

20 Push-ups

10 Rounds of “Macho Man”

“Macho Man”:

– 3 Power Cleans

– 3 Front Squats

– 3 Push Jerks

RX: 135/95

L1: 115/80

L2: 95/65

L3: 65/45

RX+:

30 HSPU

15 Muscle-ups

10 Rounds of “Macho Man” (155/105)


2018 TURKEY GAMES

CrossFit Sans Reproche – CrossFit


#1: Metcon (Time)

Event #1: Grace

Let’s say “Grace” and then begin the Plymouth Voyage across the mighty Tuscarawas!

In Male/Female pairs, ALL team members complete “Grace” (30 Clean & Jerks for time).

Work as a team to count and judge each other. 30 is a lot of reps and can easily be miscounted without a little help from friends. 🙂 Be sure to show full lockout at the top, with elbows, hips, and knees fully locked out and weight clearly overhead and over the center of the body.

Next Male/Female can start as soon as their counterpart finishes.

Most teams have more men than women, so 2 men’s bars w/ weight is acceptable.

RX Weight: (135/95)

L1 & Senior Teens RX: (115/80)

L2 & Junior Teens RX: (95/65)

L3: (80/55)

L4: (65/45)

Score is the average of the total team time to complete.

Goal time for this Benchmark Girl-Named WOD is 3 minutes.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
You can add your individual Grace score here.

#2: Metcon (Distance)

Event 2: The Plymouth Voyage

Rowing

12 Minute Rowing AMMAP

(As Many Meters As Possible).

*1:00 rounds cycling through everyone 2 times for max distance across the Atlantic.

*Each team will have a sacrificial turkey (53#/35# KB, it’s a fat turkey!) that must be held overhead the entire time. It can be passed from pilgrim to pilgrim, but always must be overhead. If it falls to the ground or is below the overhead position, the whole team must do 5 burpees.

*Each team will also have luggage…a.k.a. Farmers Carry…w/ 25’s loaded onto (1) bar for each team. The luggage must also always be off the ground, EXCEPT to hand off to a team mate. But the exchange MUST be made swiftly!

*Everyone else must be holding a plank.

*While 1 person rows for 1 minute, the others must be either in a plank, holding the turkey overhead, or holding the luggage. No rowing can happen, unless the other pilgrims are in position.

*At the end of the 1 minute round, the pilgrims must rotate to allow a new rower to put some distance between the boat and England.

*Every Pilgrim rows for 2 minutes total.

*Breaks from the planks can happen in between each 1 minute round, but NEVER DROP THE TURKEY!

#3: Metcon (AMRAP – Reps)

Event #3: Cornucopia

1 Min. AMRAP

– Taters (53/35), (35/26)

Max. Taters in 1:00 minute by each team member.

Score is total team Taters.

Must show full range of motion. Hips below knees (below parallel).

#4: Metcon (AMRAP – Reps)

Event 4: Squanto’s Revenge

*if you have (7) team members, 1 athlete will need to pick one of the events and synchronize with a partner.

First 2 Pilgrims to perform:

4:00 AMRAP

– Handstand Hold

– Snatch (75/55), (55/45)

*Count Snatches. Can only count while partner is in HS hold. Switch as needed.

1:00 transition

Next 2 Pilgrims to perform:

4:00 AMRAP

– KB Farmers Carry (53/35), (35/26)

– Ball Slams

*Count Ball Slams, while partner walks 1 lap around the box. Switch places after each lap.

1:00 transition

Last 2 Pilgrims to perform:

4:00 AMRAP

– Monkey Hang

– S2OH (95/65), (65/45)

*Count S2OH, while partner hangs from the Pull-up bar. Switch places as needed or when the monkey falls.

#5: Metcon (Distance)

Event 5: Move the Mayflower

7 minutes to get as many yards as possible.

10 Yard Lily Pad Relay Race

*each team will be given 7 bumpers (3-10’s, 3-15’s, and 1-25). They will travel through the swamps by using the lily pads (bumpers) to stand on.

Pilgrim 1 starts by tossing the lily pad out into the swamp, being careful not to throw it too far because he must then jump out onto it without touching his feet in the swamp. Then, pilgrim 2 will hand him another lily pad to toss out even further from the lily pad he’s currently on. Pilgrim 1 will jump out onto the 2nd lily pad and pilgrim 2 will jump out onto the 1st. Now, Pilgrim 3 will hand Pilgrim 2 another lily pad, Pilgrim 2 hands it to pilgrim 1, and pilgrim 1 then tosses it out even further from shore. They all advance out by 1 lily pad every time. Once everyone is out in the swamp, they pickup the lily pads behind them to transfer them forward.

*Be careful to never fall into the swamp or a penalty will arise.

(5 Sit-ups by everyone)

*If you throw too far that your team can’t safely jump without landing/touching in the swamp, you must go back to the nearest shore and start that lap over.

#6: Metcon (Time)

Event 6: The Feast

“180”

– Box Jumps (24/20)

– Kettlebell Swings (53/35)

– HRPU’s

– Pull-Ups (Ring Rows)

– Walking Lunge Steps

– Good Mornings (45/35)

– Wall Ball (20/14)

– Double Unders (2X Singles)

– Sit-Ups (complete as a team, 30 reps by all) (try to be synchronized)

*The most anyone can do is 15 at a time. Must tag next person in line in.

*Go, and stay, in order

*You must try to make an attempt when it’s your turn


11/23/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:15 Work

:05 Rest

Jumping Jacks

Planks

Plate hops

Hang from bar

Handstand Hold

Stretch:

Touch the floor, reach up high

Samson stretch

Chest to floor, T-spine twist

Ankles

Weightlifting

Metcon (Weight)

Stamina Squatting

Alternating On the Minute x 10 (5 Rounds):

– Odd Minutes: 1 Front Squat

– Even Minutes: 3 Back Squats

*Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift (2×3 at 84%)

2×3 at 74%

2×3 at 79%

2×3 at 84%

Metcon

Metcon (5 Rounds for reps)

5 Rounds

– 1 minute of Atomic Sit-ups

– 1 minute of Burpees (onto bumper)

– 1 minute of Rest

* Score is total combined reps of each round


11/22/2018 Happy Thanksgiving!

CrossFit Sans Reproche – Open Gym

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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.


11/21/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

4X

5 KBS

5 Goblet Squats

5 KB Lunge Circles right

5 KB Lunge Circles left

10 Wall sit KB figure

Weightlifting

Clean (1 Clean Complex @ 60% of 1RM Clean)

Barbell Cycling

On the 0:00

– Clean Complex @ 45%

On the 4:00

– Clean Complex @ 50%

On the 8:00

– Clean Complex @ 55%

On the 12:00

– Clean Complex @ 60%

Clean Complex (Without Dropping Bar)

3 Rounds:

– 1 High Hang Squat Clean

– 1 Hang Squat Clean

– 1 Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

5 Ring Dips

5 Hang DB C&J (right) (50/35)

5 Hang DB C&J (left)

RX: (50/35)

RX+: (70/50)

*DO NOT DROP THE DB’S


11/20/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

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

Weightlifting

Hang Power Snatch (5×1)

Snatch Complex

5 Sets:

– 1 Snatch Pull

– 1 High Hang Power Snatch

– 1 Hang Power Snatch

– 1 Low Hang Power Snatch

Building to a Moderate

Metcon

Metcon (No Measure)

5X

Min. 1 – 12/9 Calorie Assault Bike

Min. 2 – 9 Barbell Facing Burpees

Min. 3 – 6 Power Snatches

*Use 65% of your 1RM Power Snatch

*There is no score for this WOD.


11/19/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Weightlifting

Metcon (Weight)

Stamina Squatting

Alternating On the Minute x 10 (5 Rounds):

– Odd Minutes: 3 Front Squats

– Even Minutes: 6 Back Squats

*Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Scale Jackie to:

700m Row

30 Thrusters 45/35

20 Pull-ups

For the Pull-ups, if you need to scale the movement:

– 30 Jumping

– 20 using bands

– 20 ring pull-ups from knees

– Ring Rows

EXTRA CREDIT

Metcon (AMRAP – Reps)

8 min. AMRAP

Abmat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders (40 Singles)