Monthly Archives: December 2016

spellbound

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Metcon
Spellbound (Time)

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

800m Run (400 each at same time)

Wall Balls x 100

Burpee Broad Jumps x 80

Ring Push Ups x 40

Rope Climbs x 4

Goblet Squat 24/16 x 80

Pull Ups x 80

Sit Ups x 100 other partner must hold plank for sit ups to count

Run 800m

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Posted in wod


Phoenix

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Elements (No Measure)

Run 400m

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

Weightlifting
Back Squat (4 x 8 e 2.5m work to heavy)
Metcon
Phoenix (Time)

4 Rounds

400m Row

20 KB Swings

10 T2B

20 OH Plate Lunge

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Posted in wod


Hobbit

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up TRS1 (No Measure)

Run/Row 400m

Ring Rows x 10

Dowel Dislocates x 10

Push Ups x 10

Sit Ups x 20

Toe Raised Squats x 20

Skills
Weightlifting
Snatch (6 x 3 e2m work to heavy)
Metcon
Hobbit (Time)

5 Rounds

10 Wallball

7 Box Jumps 24/20

10 HR Push Ups

27 DUs

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Posted in wod


Muggles

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Skip 90sec

Hollow Rocks x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Plank 1min

Weightlifting
Bench Press (4 x 8 e2.5m work to heavy)
Metcon
Muggles (Time)

4 Rounds for Time

12 Bar Facing Burpees

9 Deadlifts (60/45)

6 Hang Power Cleans (60/45)

3 Push Jerks (60/45)

Rx+ 5 Rounds 70/55

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Posted in wod


Jase

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up REGEN (No Measure)

3 x InchWorms

20 Jumping Jacks

10 Squats

10 Ring Rows

10 Twists

10 Dowel Dislocates

Weightlifting
Push Press (4 x 8 e2.5m work to heavy)
Metcon
Jase (Time)

400m run

21 Front Squats 50/35

9 Pull Ups

15 Front Squats

18 Pull Ups

9 Front Squats

27 Pull Ups

400m run

Rx+ 60/45 and CTB Pull Ups

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Posted in wod


12 Days of Christmas 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run 400m

10 Push Ups

10 Ring Rows

10 Air Squats

10 Dowel Dislocates

Metcon
Metcon (Time)

40min Time Cap

1 Sumo Deadlift High Pull

2 Pistol Squats

3 T2B

4 Box Jumps/Weighted box Step Ups

5 Pullups

6 HR Pushups

7 Kettlebell Swings 24/16

8.

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Posted in wod


EasyDays

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Ups Core 101 (No Measure)

Row 400m/Run 400m/Air Bike 2min

Ring Rows x 10

Dowel Dislocates x 10

Tabata Hollow Hold and Plank

Weightlifting
Bulgarian Split Squat (5 x 6 e2m 3 each leg work to heavy)
Metcon
Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Easy Isabel (Time)

Power Snatch x 30

Use a weight that is fairly light and work on perfect form.

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Posted in wod


Envy

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Elements (No Measure)

Run 400m

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

Weightlifting
Deadlift (5 x 5 e2m work to 80%)
Metcon
Envy (AMRAP –

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Posted in wod


Chief

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
Back Squat (5-5-3-3-2-1)
Metcon
The Chief 2 (AMRAP –

Read more ›

Posted in wod


Heated

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

3 Rounds

10 light plate-floor to overhead

8 hanging knee raises / knees to elbow

6 glute bridge

Skills

Spend 10min on Muscle Ups or Muscle Up Progressions and Kipping

Weightlifting
Bench Press (5-5-3-2-1)
Heated (AMRAP –

Read more ›

Posted in wod


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