WOD


03/11/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded shoulder stretches:

– pass-thru’s

– pull-aparts

– pull-downs

– front rack to overhead

4X

3 Shuttle Runs

– 3 Push-ups

– 3 Squats

– 3 Ring Rows

Weightlifting

Bench Press (9-7-5-3)

Progressive weights.

Add weights used to notes.

Bent Over Row (9-7-5-3)

Progressive weights.

Add weights used to notes.

Metcon

Metcon (Time)

3 RFT in reps of:

21-15-9

– Pull-ups

– Kettlebell Swings (53/35)

*50 Double Unders after each round.

*11 minute time cap.

Scale reps as:

18-12-6, 15-10-5

Scale Pull-ups as: Banded, Jumping, Ring Rows, from your knees…

Scale Double Unders to 2X Singles.


03/09/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:25 run laps

:15 work:

– Burpees

– Sit-ups

– Squats

– Jumping Jacks

Metcon

Metcon (Time)

Teams of 3, with a 30:00 Cap:

50/35 Calorie Assault Bike

– 60 Power Snatches

– 60 Thrusters (65/45)

50/35 Calorie Assault Bike

– 48 Power Snatches

– 48 Thrusters (75/55)

50/35 Calorie Assault Bike

– 36 Power Snatches

– 36 Thrusters (95/65)

50/35 Calorie Assault Bike

– 24 Power Snatches

– 24 Thrusters (115/80)

50/35 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (135/95)

(70/50 cal. row, if needed)

RX+:

60/40 Calorie Assault Bike

– 60 Power Snatches

– 60 Thrusters (75/55)

60/40 Calorie Assault Bike

– 48 Power Snatches

– 48 Thrusters (95/65)

60/40 Calorie Assault Bike

– 36 Power Snatches

– 36 Thrusters (115/80)

60/40 Calorie Assault Bike

– 24 Power Snatches

– 24 Thrusters (135/95)

60/40 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (155/105)

(80/55 cal. row, if needed)

Solo

15/10 Calorie Assault Bike

– 15 Power Snatches

– 15 Thrusters (65/45)

15/10 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (75/55)

15/10 Calorie Assault Bike

– 9 Power Snatches

– 9 Thrusters (95/65)

15/10 Calorie Assault Bike

– 6 Power Snatches

– 6 Thrusters (115/80)

15/10 Calorie Assault Bike

– 3 Power Snatches

– 3 Thrusters (135/95)

(20/15 cal. row, if needed)

RX+ Solo:

20/15 Calorie Assault Bike

– 15 Power Snatches

– 15 Thrusters (75/55)

20/15 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (95/65)

20/15 Calorie Assault Bike

– 9 Power Snatches

– 9 Thrusters (115/80)

20/15 Calorie Assault Bike

– 6 Power Snatches

– 6 Thrusters (135/95)

20/15 Calorie Assault Bike

– 3 Power Snatches

– 3 Thrusters (155/105)

(25/18 cal. row, if needed)

RX++ Solo:

15 – (95/65)

12 – (115/80)

9 – (135/95)

6 – (155/105)

3 – (185/125)


CrossFit Games Open WOD 19.3

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes


03/06/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

PVC Warm-up:

– Pass-Thoughs

– Shoulder opener

– Good morning Squats

– Klokov Press

– OHS

Burgener Warm-up

1. Down & Up

2. Elbows high

3. Muscle Snatch

4. Snatch Lands 2″, 4″, 6″, Full

5. High Hang Snatch

6. Hang Snatch

7. Mid-shin Snatch

Weightlifting

3-Position Power Snatch (5×1)

– High Hang

– Hang (at just above the knees)

– Touch & Go from the floor
5 Sets:

Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Set #5 – 72-75%

Percentages based off of estimated 1RM Power Snatch

Metcon

Metcon (No Measure)

Rotating stations “On the 1:30” x 18:00 (Twice through):

1 – 1:00 Moderate Row/Bike/Ski/Run

2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups

3 – 1:00 Moderate Row/Bike/Ski/Run

4 – 10 Overhead Squats (95/65) + 3-5 Bar MU

5 – 1:00 Moderate Row/Bike/Ski/Run

6 – 10 Snatch (95/65) + 10 Sit-ups

*If 10 reps doesn’t give you enough time, do less

Scale:

1 – 1:00 Moderate Row/Bike/Ski/Run

2 – 8 Thrusters (75/55) + 8 Pull-Ups

3 – 1:00 Moderate Row/Bike/Ski/Run

4 – 8 Overhead Squats (75/55) + 3-5 C2B Pull-ups

5 – 1:00 Moderate Row/Bike/Ski/Run

6 – 8 Snatch (75/55) + 8 Sit-ups


03/05/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

:15 Work

:05 Transition

– Wallballs

– Russian Twists

– Handstand Hold

– Monkey Hang

Weightlifting

Back Squat (1 Rep @ 86, 89, 92%)

6 Sets:

5 Reps @ 72%

4 Reps @ 77%

3 Reps @ 82%

1 Rep @ 86%

1 Rep @ 89%

1 Rep @ 92%

*rest about 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP

10 (R) DB Hang C&J (50/35)

10 Box Step-Overs w/DB (20″)

10 (L) DB Hang C&J (50/35)

10 Box Step-Overs w/DB (20″)

Scale by using less weight, doing less reps, using shorter step (stack bumpers), not carrying DB over box, etc…


03/04/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X

:15 Jump Rope

:05 Transition

:15 Core

– Sit-ups

– Toe Touch X-ups

– Swimmers

– Supermans

Weightlifting

Deadlift (1×5 @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 @ 85%

Metcon

Metcon (2 Rounds for reps)

2 Rounds

4 min. AMRAP:

– 5 Strict Barbell Rows

– 7 Push-ups

– 9 Air Squats

*2 min. break between cycles. Restart the AMRAP after each cycle.

(21 reps per round)

RX: (115/80)

RX+: (135/95)


03/02/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Jog 2:00

Banded Shoulder warmup

– pass throughs

– pull aparts

– pull downs

– front rack to OH

Weightlifting

Shoulder Press (12-10-8-6-4-2)

12-10-8-6-4-2

Progressive weights.

Metcon

Metcon (AMRAP – Rounds and Reps)

2-Person Team

14 mimute AMRAP of

DB Farmers Carry (50/35)

0:00-5:00: 15 Sit-ups

5:00-9:00 12 Wallballs

9:00-12:00 9 Burpees

12:00-14:00 6 Taters


CrossFit Games Open WOD 19.2 03/01/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Do as much or little of this:

10 Good Morning Squats

10 Elbow Rotations

10 Deadlifts

10 Sumo Walkouts

10 Lizards

10 Tuck-ups

10 Scap Pull-ups

10 Squa Thoracic Rotations

10 Muscle Cleans

10 Front Squats w/ pause

10 Kip Swings

10-20 jump rope between some or all.

Banded ankle and hip distractions

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.


02/27/2019

CrossFit Sans Reproche – CrossFit

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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

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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!