Monthly Archives: October 2016

Horace

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8

Weightlifting
Bench Press (5 x 5 @ 75%

Read more ›

Posted in wod


Oly Lifting – Snatch

CrossFit Chain Reaction – Oly Lifting

Burgner Warm-up _ Mod1 (No Measure)

Row/Run 400m

BURGENER WARM-UP:

1. Down and “Finish” x 5

2. Elbows High and Outside x 5

3. Muscle Snatch x 5

4. Snatch Lands at 2″,

Read more ›

Posted in wod


Machined`

CrossFit Chain Reaction – CrossFit

Warm-up

TBA

Machined (Time)

Teams of 2

800m Run (400 each)

KB Thrusters x 80 24/16

Push Ups x 100

Sit Ups x 100 for reps to count other partner must plank

400m Med Ball Run 1 ball per team run together (200m each and share load)

Box Jumps x 80

Pull Ups x 100

Taters 24/16 x 80

800m Run

Read more ›

Posted in wod


Doubled

CrossFit Chain Reaction – CrossFit

Warm-up
WU_Mob101 (No Measure)

Row 400m/ Airbike 20Cal

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Roll Quads 2min

Roll Calves 2min

Weightlifting
Deadlift (5 x 5 @ 75%

Read more ›

Posted in wod


Certified

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Lunge x 10

Double crunch x 10

Weightlifting
Squat Snatch (3-3-3-3-2-1 e2m work to heavy single)
Metcon
Certified (Time)

5 Rounds for Time

8 Deadlifts 70/55

10 Burpee Box Jump overs 24/20

12 T2B

Read more ›

Posted in wod


Latitude

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

Skills

10min Weak skills

Weightlifting
Shoulder Press (10 min emom even 3 in front odd 3 rear )

80%

Read more ›

Posted in wod


OLY LIFTING – Clean 23/10/2016

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
Front Squat (5 x 3 pause 2sec e2m work to heavy)
Clean Pull (5 x 3 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (5 x 2 @ work to heavy)

Read more ›

Posted in wod


Slayer

CrossFit Chain Reaction – CrossFit

Warm-up
WU – Team (No Measure)

Skip 1min

3 InchWorms

3 Slow Burpees

5 Push Ups

10 Ring Rows

10 Dowel Dislocates

10 OH Squats Dowel

Metcon
Zoomed (Time)

800m Run

KB Snatch x 80 24/16

Push Ups x 80

T1*

Wall Balls x 80 20/14

4 x Rope Climb

Double Crunch x 80 (partner must plank for reps to count)

T2*

OH Plate Lunge x 80 20/15

Pull Ups x 80

T3*

800m Run

* Air Bike 80cal

Read more ›

Posted in wod


Restful

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up 1 (No Measure)

Skip 90sec

Squats x 10

Hollow Rocks x 10

Dowel Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10

Weightlifting
Bench Press (5 x 5 e2m work to Heavy)
Deadlift (5 x 5 80%

Read more ›

Posted in wod


Fifty

CrossFit Chain Reaction – CrossFit

Warm-up
WU1: Warm Up – FF (No Measure)

3 rounds

10 double crunch,

10 lunges,

10 light KBS

Metcon
Filthy Fifty 2 (Time)

45min Cut Off

For time:

50 Box jump,

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