Monthly Archives: February 2019


02/27/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Jog 3 laps

Side shuffle 2 laps

Karaoke 1 lap

Knee Hugs / Quad stretch

Hand kicks / Floor touch

Bear crawl fwd/bkwd

5 Pause Air Squats

5 Side Lunges

5 Russian Baby makers

Weightlifting

Dumbbell Bench Press (10-8-6-4-4-4)

Progressive Weights

Metcon

Metcon (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Pausing Overhead Squats (115/80)

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 Toes to Bar

+ 10 Alternating Dumbbell Snatches (50/35)

Minute 4 – Handstand Walk Practice

Minute 5 – 12/9 Calorie Ski Erg or Assault Bike

“Start where you are. Use what you have. Do what you can.” Arthur Ashe


02/26/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4X

:15 Work / :05 Transition

Kettlebell

– Deadlift

– Russian Swing

– Goblet Squat

– Get-up Sit-up

Weightlifting

Metcon (Weight)

3-Position Pausing Power Clean

Build to a Heavy Complex:

– 1 High Hang Power Clean (Pause at Pockets)

– 1 Hang Power Clean (Pause 1 Inch Above the Knee)

– 1 Power Clean (Pause (2-3 Inches Below the Knee)

**Pausing for a 2 Count at Each Position and in the Catch.

Metcon

Metcon (Time)

5 Rounds:

30 Double Unders

5 Power Cleans (135/95)

7 Bar Facing Burpees

Rest 1 Minute

RX+: (155/105)

*Weight chosen should be unbroken and with good form every round!


02/25/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Jog 3 laps

Side shuffle 2 laps

Karaoke 1 lap

Knee Hugs / Quad stretch

Hand kicks / Floor touch

Bear crawl fwd/bkwd

5 Pause Air Squats

5 Side Lunges

5 Russian Baby makers

Weightlifting

Back Squat (1 Rep @ 84%, 87%, 90%)

6 Sets:

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

1 Rep @ 84%

1 Rep @ 87%

1 Rep @ 90%

Metcon

Metcon (Time)

5 RFT (12 min. max.)

– 3 Wallclimbs

– 10 Box Jumps (30/24)

RX+:

– 10 Yard Handstand Walk

– 10 Box Jumps (36/30)


02/23/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:15 at each

Jumping Jacks

Squat hold

Ring Row

Plank

Weightlifting

Split Jerk (6×2)

Progressive weights.

Metcon

team3: Metcon (Time)

Teams of 3:

150/100 Calorie Assault Bike

60 Power CJ (115/80), 60 Toes to Bar

40 Power CJ (135/95), 40 Pull-Ups

20 Power CJ (155/105), 20 C2B Pull-Ups

150/100 Calorie Assault Bike

team4: Metcon (Time)

Teams of 4:

180/120 Calorie Assault Bike

75 Power CJ (115/80), 75 Toes to Bar

50 Power CJ (135/95), 50 Pull-Ups

35 Power CJ (155/105), 35 C2B Pull-Ups

180/120 Calorie Assault Bike


02/22/2019 CrossFit Games Open WOD 19.1

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 3 laps

Side shuffle 2 laps

Karaoke 1 lap

Hand kicks / Floor touch

Knee hugs / Quad stretch

Bear crawl fwd/ bkwd

Squat / squat jump

side lunge

Russian baby maker

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target


02/20/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3X

:15 at each station

– Plank

– R Side Plank

– L Side Plank

– Hollow Rock Hold

3X

:15 at each station

– Plate Hops

– Toe/Sky Touch

– Jumping Jacks

– HS Hold

Weightlifting

Dumbbell Bench Press (5×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP

10 Reps Each:

– Kettlebell Swings (53/35)

– Sit-ups (str8 legs)

– Box Jumps (24/20)

– Ball Slams (30/20)

*Indian Run to the next station

Athletes can start at any station. Perform 10 reps, then run a full lap, passing the athlete’s previous station to get to the next station in line…then stop and perform 10 reps at that station…then run a full lap past that station to get to the next station…etc…

*Scale reps/weight to less, as needed, to perform full range of motion.


02/19/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 Rounds

4 Med. Ball Cleans

8 Russian Twists

Run 3 laps

Weightlifting

Back Squat (2 Reps @ 85%)

On the 0: 10 Reps @ 65%

On the 3: 8 Reps @ 70%

On the 6: 6 Reps @ 75%

On the 9: 4 Reps @ 80%

On the 12: 2 Reps @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

– 6 Power Cleans (135/95)

– 6 Handstand Push-ups

– 6 Front Squats (135/95)

– 6 Pull-ups

RX+: Strict HSPU & Pull-ups, (155/105)

Scale as:

– 6 Power Cleans (115/80)

– 6 Shoulder to Overhead

– 6 Front Squats

– 6 Ring Rows


02/18/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:25 Jump Rope / :15 Work

– Burpees

– Sit-ups

– Squats

Weightlifting

Shoulder Press (5 (or more) @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP:

– 10 Dumbbell Power Snatches (50/35)

– 35 Double Unders


02/16/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 min

Weightlifting

5 Deadlifts, 3 Hang Power Cleans, 1 Jerks (5×1)

5 Deadlifts

3 Hang Power Cleans

1 Jerk
On the 2:00 x 5 Sets:

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap)

(3) Rounds:

– 30 Deadlifts (95/65)

– 30 Hang Power Cleans (95/65)

– 30 Push Jerks (95/65)

70 Burpees

(2) Rounds:

– 30 Deadlifts (115/80)

– 30 Hang Power Cleans (115/80)

– 30 Push Jerks (115/80)

70 Burpees

(1) Round:

– 30 Deadlifts (135/95)

– 30 Hang Power Cleans (135/95)

– 30 Push Jerks (135/95)

RX+: (95/65), (135/95), (175/125), 90 Burpees


02/15/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8 min. max.

row 5-10 cal (easy)

3-5 pull-ups (ring rows)

7-10 push-ups

10-15 air squats

row 5-10 cal (moderate)

3-5 pull-ups (ring rows)

7-10 push-ups

10-15 air squats

row 5-10 cal (hard)

3-5 pull-ups (ring rows)

7-10 push-ups

10-15 air squats

Weightlifting

Snatch (High Hang, Hang, Floor) (5X5)

3-Position Snatch

– High Hang

– Hang

– Floor (Touch and Go)
Record your 5 weights lifted in your notes. (even if it’s a failed attempt.)

Shoot for 80-85% of your 1RM.

Metcon

Death by Pull-ups (AMRAP – Reps)

EMOM add 1 rep

0:00-1:00 1 pull up

1:00-2:00 2 pull ups

2:00-3:00 3 pull ups

continue until you can’t complete the reps in 1 min.

RX+: STRICT

If you fail before 10:00 continue to do pull ups at a challenging number of reps, maybe 5.

If using bands, make it tougher than normal.