Monthly Archives: April 2017

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 (5x5x5x3x2x1 e2m work to heavy)
Clean Pull (5 x 4 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (5 x 3 work to heavy e2m)

Read more ›

Posted in wod


Benson

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – FF (No Measure)

3 rounds

10 double crunch,

10 lunges,

10 light KBS

Weightlifting
Power Clean (5 x 5 e2m work to heavy)
Metcon
Benson (Time)

Partner WOD

5 Rounds for Time

Run 400m

Row 400m

Read more ›

Posted in wod


Growler

CrossFit Chain Reaction – CrossFit

Warm-up
Skills

HSPU, Handstands, Forward Roll, Skin the Cat

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

Metcon
Growler (Time)

For time:

Thrusters x15 –

Read more ›

Posted in wod


Prescott

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Wrist 1 (No Measure)

Run 400m

Eagle Dislocates x 10

Ring Rows x 10

Air Squats x 10

Sit Ups x 10

2min Wrist Mobility

Weightlifting
Bench Press (5-5-3-3-2-1)
Metcon
Prescott (Time)

1000m Row

40 Burpees

30 Taters 24/16

20 T2B

10 Wall Walks

Read more ›

Posted in wod


Santan

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up _PS1 (No Measure)

Jumping Jacks x 20

20 Air Squats

10 Push Ups

10 KB Swings

20 Situps

Weightlifting
Snatch Sequence (8 x 1 e2m increase to heavy High Hang)

1 High Hang snatch

1 Hang Snatch

1 Snatch

Metcon
Santan (AMRAP –

Read more ›

Posted in wod


Havasu

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

10 Dowel Dislocates

10 Squats

10 Ring Rows

10 Sit Ups

Weightlifting
Back Squat (6 x 4 e2m work to 85%)
Metcon
Havasu (Time)

2 RFT: –

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


Buckeye

CrossFit Chain Reaction – CrossFit

Warm-up

TBA

Metcon
Buckeye (AMRAP – Reps)

For Time in teams of 3

1 Work 2 Rest

2 Work 1 Rest

Team1(T1) – 150m Sled Push

Run 400m

T2 –

Read more ›

Posted in wod


District

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Dowel Dislocates x 10

Banded Lat Walks x 20 (10 each way)

Ring Rows x 10

Air Squats x 20

Push Ups x 10

Sit ups x 10

Run/Row 400m

Weightlifting
Bulgarian Split Squat (5 x 4 pause 2sec at bot e2m inc weight)
Metcon
Metcon (Time)

District 10

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict Press 50/35

Hang Power Cleans 50/35

Scaling –

Read more ›

Posted in wod


Goodyear

CrossFit Chain Reaction – CrossFit

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

Warm-up
Skills

Work on weak skills

Metcon
Goodyear (AMRAP –

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