Monthly Archives: February 2017

ThinBase

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

Weightlifting
Bulgarian Split Squat (6 x 3 each leg E2M increase weight)
Metcon
ThinBase (Time)

4 Rounds for Time

15 Wall Balls 20/14

12 KB Swings 24/16

8 DB Shoulder To OH 50/35

400m Run

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Posted in wod


Sorted

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run 400m

10 Push Ups

10 Ring Rows

10 Air Squats

10 Dowel Dislocates

Weightlifting
Shoulder Press (5 x 5 e2m work to Heavy)
Metcon
Sorted (Time)

4 Rounds for Time

6 Power Cleans (50/35)

12 CTB Pull Ups

RX+ 6 Ring Muscle Ups

Power Cleans (60/45)

SG: Assisted Pull Ups,

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Posted in wod


OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

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

2 Rounds

10 Squats

5 push ups

10 Ring Rows

10 Glute Bridge

Weightlifting
Front Squat (5×5 e2m work to heavy)
High-Hang Clean (3 x 3 e2m work to heavy)
Hang Clean (3 x 3 work to heavy e2m)
Squat Clean (4 x 3 work up to heavy e2m)
Clean and Jerk (4 x 2 work to heavy e2m)

Power Clean

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Granville

CrossFit Chain Reaction – CrossFit

Warm-up

JYD

Metcon
Granville (Time)

Teams of 3

1200m Run

Wall Balls x 120 20/14 no stopping each break 1 burpee penalty by a team member

Push Ups x 150

Sit Ups x 150 for reps to count other partners must plank

1200m Run

Pistol Squats 120

Long Jumps x 120

KB Swings x 150

1200m Run

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Posted in wod


17.1

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

Metcon
CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb.

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Posted in wod


pre_17.1

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

Weightlifting
Bench Press (5 x 5 @ 60%

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Penalty Points

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
Squat Clean ( 5-5-3 -2-1 e2m increase weight)
Metcon
Penalty Points (Time)

3 Rounds for Time

30 Dus

15 Hang Power Cleans 50/35

12 Front Rck Lunge 50/35

9 T2B

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LongRange

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Row 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Weightlifting
Back Squat (5-5-3-2-1 e2m work to heavy)
Metcon
Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps),

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Posted in wod


Flatten

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

2 Rounds

Inchworms x 3

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Weightlifting
Push Press (5-5-3-2-1 increase weight e2m heavy single)
Metcon
Flatten (Time)

for Time

27 –

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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″,

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Posted in wod


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