admin


12/24/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Metcon

Perform in reverse order.

Start with 12 Front Squats and end with 2 C&J’s

12 Days of Outlaw (Time)

12 Days of Outlaw

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

RX+:

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

RX:

1 Clean & Jerk @ 185/120#

2 Dips

3 Box Jumps 30/24″

4 Hang Squat Snatch @ 95/65#

5 Bar Facing Burpees

6 Push Press @ 95/65#

7 Box Top Pistols

8 T2B

9 Wall Ball 20/14#

10 Pullups

11 HSPU

12 Front Squats @ 185/120# (no racks)

Scale:

1 Clean & Jerk @ 135/95#

2 Push-Ups

3 Box Jumps 24/20″

4 Hang Snatch @ 65/45#

5 Bar Facing Burpees

6 Push Press @ 65/45#

7 Air Squats

8 Toes to Pole (feet above waist)

9 Wall Ball 14/10#

10 Ring Rows

11 Toes on Box HSPU

12 Front Squats @ 135/95# (no racks)

Notes: Clean & Jerk may be any style. HSPU are head to floor and kipping is allowed. Racks ARE NOT allowed for Front Squats.

My Christmas gift to you…


06/21/2019 is 01/13/2017 and is some other date that I can’t remember :)

Sans Reproche – CrossFit Teens

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 min

Metcon

3 Min. Assault Bike for Max Calories (Calories)

3 minutes of Assault Bike for Max. Calories

Metcon

Metcon (AMRAP – Rounds)

EMOM for 20 min.

5 Thrusters (95/65)

7 Push-ups

9 Sit-ups

Scale reps as needed.

Scale Weight to:

80/55, 65/45, 55/35

*score is total number of rounds completed before scaling further.

*If you RX and complete first 10 minutes, but then have to scale back reps or weight, then your score is 10 as RX.

*Continue WOD for the whole 20 minutes, but scale as needed to finish.

Try to finish Round 20 the same as you finished Round 1.


08/31/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Doubles and Oly

For time:

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

Add weight to the snatch each round.

RX: 115-135-155-175

RX+: 135-165-185-205

Men: 185-205-225-245 lb.

Women: 135-145-155-165 lb.


03/16/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3-4 Rounds…

:25 Work

:10 Transition

– Row for calories

– Push-ups

– Jump Rope

– Sit-ups

– Handstand Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Person Team Workout:

25 minute Team AMRAP:

A. 20/15 Calorie Row

B. AMRAP Wallballs

C. Rest

Wallballs RX: (20#/14#), (10’/9′)

This is a “follow the leader” format. At 3, 2, 1, GO only 1 person will start, but after that, there will always be 2 working and 1 resting…

Person X Starts while person Y & Z wait.

Once Person X finishes the row, he/she will move to the Wallballs and Person Y will begin Rowing. Person X will work to accumulate AMRAP Wallballs while person Y rows the required amount of calories. As soon as Person Y finishes the Row, they move to the Wallballs, person X rests, and person Z can begin working…

*Score is TOTAL Wallballs and Calories


03/13/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:15 Work / :05 rest

Russian KB swings

Plank KB Taps

Goblet Squats

Get-up Sit-ups

Weightlifting

Back Squat (2×1)

6 Sets:

1 Pausing Repetition (3s in bottom)

Sets #1 – 70%

Sets #2 – 70%

Sets #3 – 73%

Sets #4 – 73%

Sets #5 – 76%

Sets #6 – 76%

Metcon

Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

*set clock for 9 rounds that last 2 minutes each.

A) 6×10 Yard Shuttle, 6 Power Snatches, 6 Overhead Squats

B) 6×10 Yard Shuttle, 12 Ball Slams

C) 6×10 Yard Shuttle, 6 DB Hang Clean, 6 DB Thrusters

RX: Barbell (95/65), DB (50/35)

* if 6 reps are too many to get all the work done within the 2 minute time cap, do less


03/12/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 MIN.

Run 3 laps

Side shuffle 2 laps

Karaoke 1 lap

Knee hugs / Quad Stretch

Hand kicks / floor touch

2-footed hops / Duck walk

Bear crawl / crab walk

Weightlifting

Hang Power Clean + Push Jerk (5×1)

-15 minutes

-Progressive Weights.

-Work to get a new set every 2-3 minutes.

-Record weights used for each set in the notes section.

This is a primer for the WOD. Work the mechanics, timing, and form. Have powerful legs and hips to drive the bar vertical. Have fast elbows to spin around the bar and catch in the front rack.

Metcon

Metcon (Time)

4 Rounds, “On the 5:00”:

– 15 Sit-ups

– 12 Barbell-Facing Burpees

– 9 Deadlifts

– 6 Hang Power Cleans

– 3 Push Jerks

Rx – 135/95

*Score is slowest time of the 4 rounds

RX+:

– 18 Sit-ups

– 15 Barbell-Facing Burpees

– 12 Deadlifts

– 9 Hang Power Cleans

– 6 Push Jerks