Monthly Archives: January 2016

30/01/2016_Team

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Ups Jan 16 (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Sit Ups 10

Light KB Swings 10

Metcon
Metcon (Time)

Team Workout: (time cap 45min)

For Time:

3 Rounds

Row 400m each person

Run 400m each person

rest 3 min

120 Wall Balls (per team) 1 working at a time

120 KB Swings (per team) 1 working at a time

120 Sit Ups 1 working at a time

Read more ›

Posted in wod


On Ramp 2

CrossFit Chain Reaction – On Ramp B

Warm-up
OR2 WU (No Measure)

inchworms x 3

ring rows x 10

bar hang x 20sec

dowel dislocates x 10

samson lunge x 8

double crunch x 10

Skills

Review Squat

Deadlift

Strict Press

Push Press

Metcon
Metcon (Time)

3 Rounds

Row 400m

Pull Ups x 8

Wall Balls x 10

Sit Ups x 10

Read more ›

Posted in wod


29/01/2016

CrossFit Chain Reaction – CrossFit

Warm Up – Mob2 (No Measure)

Wrist Mobility – 1 min each

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Weightlifting
Clean (4 x 4 work to heavy)
Metcon
Metcon (AMRAP –

Read more ›

Posted in wod


On Ramp 2

CrossFit Chain Reaction – On Ramp B

Warm-up
OR2 WU (No Measure)

inchworms x 3

ring rows x 10

bar hang x 20sec

dowel dislocates x 10

samson lunge x 8

double crunch x 10

Skills

Review Squat

Deadlift

Strict Press

Push Press

Metcon
Metcon (Time)

3 Rounds

Row 400m

Pull Ups x 8

Wall Balls x 10

Sit Ups x 10

Read more ›

Posted in wod


ICON3 – 28/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

2 Rounds

Good Mornings x 10

Air Squats x 10

Ring Rows x 10

Dowel Dislocates x 10

Double Crunch x 10

Metcon
Metcon (Weight)

Score is combined total of all Max lifts.

Read more ›

Posted in wod


OCR1 – 27/01/2016

CrossFit Chain Reaction – On Ramp A

Warm-up
OCR1 – WU (No Measure)

Row 400m

2 Rounds

10 Dowel Dislocates

10 Ring Rows

10 Samson Lunges (5 each leg)

10 Push Ups

Gymnastics
Pull-ups (5 x 5 e2m)
Metcon
Metcon (Time)

4 Rounds for Time

10 Wall Balls 20/14

12 T2B

14 Box Jumps 24/20

2 Rope Climbs

Metcon (No Measure)

Tabata Hollow Hold/Plank

Read more ›

Posted in wod


27/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up
WOD_Warm_1 (No Measure)

40 Single Unders

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Shoulder Press Empty Bar

10 Sit Ups

40 Single Unders

Weightlifting
Deadlift (6 x 2 work to 70%

Read more ›

Posted in wod


26/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up
Double Tabata (No Measure)

Tabata Row

Tabata Hollow Hold/Plank

Weightlifting
Push Press (6 x 3 e2m work to heavy)
Metcon
Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
60Kg/40Kg

Read more ›

Posted in wod


25/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up
WU_Ankmob_2 (No Measure)

DUs/Singles x 40

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Weightlifting
Overhead Squat (5 x 5 increase weight each round)
Metcon
Mary (AMRAP –

Read more ›

Posted in wod


24/01/2016-Olympic Lifting Sunday

CrossFit Chain Reaction – CrossFit

Warm-up
Bar + (No Measure)

3 Rounds – Empty Bar

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Dowel Dislocates

Weightlifting
Clean and Jerk (sets of 2 for 20min work to heavy)
Snatch (sets of 2 for remainder of time work to heavy)

Read more ›

Posted in wod


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