Monthly Archives: July 2016

Moved

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Inchworms x 3

Ring Rows x 10

Air Squats x 10

Good Mornings x 10

Push Ups x 10

Run/Row 400m

Skills

10 min Kipping or Muscle Ups

Weightlifting
Overhead Squat (5 x 5 e2m work to heavy)
Metcon
Moved (Time)

HSPU x 10

Power Cleans x 20 50/35

Box Jumps x 30 24/20

Push Ups x 40

T2B x 50

SG: KTE,

Read more ›

Posted in wod


Normality

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Row 400m

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Lunge x 10

Sit Ups x 10

Metcon
Normality (AMRAP –

Read more ›

Posted in wod


Hamlet

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

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

Roll Calves and Hamstrings –

Read more ›

Posted in wod


Recov

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Ups Core 101 (No Measure)

Tabata Hollow Hold and Plank

Ring Rows x 10

Dowel Dislocates x 10

Weightlifting
Deadlift (5 x 8 @ 60%)
Metcon
Recov (Time)

5 Rounds

20 Situps

10 CTB Pull Ups or 5 Bar Muscle Ups

50 DUs

SG: assisted or standard pull ups and singles

Read more ›

Posted in wod


Milton

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Weightlifting
Back Squat (5 x 8 e2m @ 60%)
Metcon
Milton (AMRAP –

Read more ›

Posted in wod


Lentil

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

Run 400m/ Airbike 20cals

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting
Power Clean (EMOM –

Read more ›

Posted in wod


Mortal

CrossFit Chain Reaction – CrossFit

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

Weightlifting
Bench Press (5 x 8 e2m @ 60%)
Metcon
Mortal (Time)

5 Rounds for Time

DU’s x 50

HSPU x 5

Ring Dips x 8

10 OH Squats 40/25

Read more ›

Posted in wod


OLY LIFTING – Clean 24/07/2016

CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up (clean1) (No Measure)

Row/Run 400m

Good Morning x 10

Eagle Dislocates x 10

OH Squat x 10

Push Ups x 10

Weightlifting
Clean Pull (5 x 3 work to heavy e2m)
Hang Clean (3 x 3 60%

Read more ›

Posted in wod


Jacked

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Jacked (No Measure)

Dowel Dislocates x 10

Good Mornings x 10

OH Squats (with dowel) x 10

Push Ups x 10

Ring Rows x 10

Double crunch x 10

Metcon
Jacked (Time)

Team Work Out (teams of 2) 40min Time Cap

800m Run (400m each) together

200m Plate Carry (100m each) 15/10

KB Snatch x 80 (24/16)

Wallballs x 100

Rope Climbs x 4

Pull Ups x 80

Weighted Box Step Up x 100 (2x16kg/12kg) 24/20

Run 800m

Sit Ups x100

Read more ›

Posted in wod


Optimised

CrossFit Chain Reaction – CrossFit

Warm-up
Ankle Mob WU1 (No Measure)

Row/Run 400m

Dowel Dislocates x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Gymnastics
Pull-ups (5 x 5 e2m add weight if possible)
Metcon
Optimised (Time)

emom for 10min

With the same bar 50/35 RX

3 Power Cleans

3 Front Squats

3 Push Press

min 11 increase to 4 reps

min12 increase to 5 reps and so on

work until you can no longer finish the round in time

Read more ›

Posted in wod


rfwbs-sliderfwbs-sliderfwbs-slide
Visit Us On FacebookVisit Us On TwitterVisit Us On Pinterest

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close