Monthly Archives: March 2016

Open 16.5

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

Run 200m

Push Ups x 10

Air Squats x 10

KB Swings x 10

Sit Ups x 10

Metcon
Metcon (Time)

Games 16.5

21-18-15-12-9-6-3

Thrusters

Bar Facing Burpees

For Time

Rx

43Kg 29kg

Scaled

20Kg 15Kg

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Posted in wod


24/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up
Shoulder Mob WU1 (No Measure)

Single Unders x50

Push Ups x 10

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

Double Crunch x 10

Single Unders x 50

Roll Upper Back x 2min

Weightlifting
Deadlift (6 x 3 work to max 70%)
Metcon
Metcon (AMRAP –

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Posted in wod


On Ramp 9 – AAA

CrossFit Chain Reaction – On Ramp A

Warm-up
OR-WU-261115 (No Measure)

2 Rounds

10 Squats

5 push ups

10 Sit ups

10 Ring Rows

10 Glute Bridge

Skills

Push Jerk

Review Clean

Review Deadlift

Rope Climb (5 x 5)
Metcon
Metcon (Time)

3 rounds

GHD Sit Ups x 10

Power Snatch x 6

Pull Ups x 6

KB Swings x 6

Wall Balls x 6

Rope Climb x 1

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Posted in wod


23/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up
WU – Team (No Measure)

2 Rounds

40 DUs

3 InchWorms

10 Jumping Jacks

10 Push Ups

10 Ring Rows

10 Lunges

Skills

Suggestions:

Work on Pistol Squats (to a box or with a band)

Handstand Push Ups to 16.4 standards

Rope climb technique

Stay away from muscle ups after yesterdays wod.

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Posted in wod


OCR _Z- SC1

CrossFit Chain Reaction – Open Gym

Warm-up
Gen WU 1 (No Measure)

Row 400m

Air Squats 10

Push Ups 10

Ring Rows 10

Eagle Dislocates 10

Situps 10

Skills

Clean

Metcon
Metcon (AMRAP –

Read more ›

Posted in wod


On Ramp 7+8 – A-A-A

CrossFit Chain Reaction – On Ramp A

Warm-up
Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1.

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Posted in wod


22/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

Run 400m

KB Swings x 10

Air Squats x 10

Push Ups x 10

Dowel Dislocates x 10

Sit Ups x 10

Roll Calves 2 min

Ankle Mobility with band 2min

Weightlifting
Front Squat (5 x 5)
Metcon
Metcon (AMRAP –

Read more ›

Posted in wod


On Ramp 3&4 L+D

CrossFit Chain Reaction – On Ramp A

Warm-up
S_Under WU 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

Skills

Review Strict Press

Review Push Press

Thruster

Kipping

KTE

Metcon
Metcon (AMRAP –

Read more ›

Posted in wod


21/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Overhead Squats(Dowel)

10 Ring Rows

8 hanging knee raises / knees to elbow

6 glute bridge (each leg keep knees together)

Shoulder Mobility –

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Posted in wod


On Ramp 3&4 – AA

CrossFit Chain Reaction – On Ramp A

Warm-up
S_Under WU 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

Skills

Thruster

Kipping

KTE

Metcon
Metcon (AMRAP –

Read more ›

Posted in wod


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