Monthly Archives: April 2018

Reeves

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Conditioning

21 Day Challenge

Day 1 –

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Posted in wod


Tribes

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Team plate pass (No Measure)

Hollow body position

Warm Up – Delivery (No Measure)

Blue mat – 10 Squats

Black Mat – 10 Double Crunch

Metcon
Tribes (AMRAP –

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Posted in wod


Caymen2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – GDom (No Measure)

2 Rounds

Glute Bridge x 10 40kg Barbell

OH Squat Dowel x 15

KB Swings x 10(light)

then

Banded Lat Walks x 10 each way

Conditioning
Push-ups (max 4:30)
Skills

Kipping,

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Posted in wod


Talbot

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 2 (No Measure)

Row /Bike 1min

2 Rounds

15 Wall Squats

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Conditioning
Push-ups (4:30 Max Push Ups)
Gymnastics
Pull-ups (5 x 6 e2m –

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Posted in wod


Reaper

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Gymnastics
Handstand Push-ups (5 x 5 to 8 e2m)
Weightlifting
Single Leg DeadLift (5 x 8 e2m increase weight)
Metcon
Reaper (Time)

5 Rounds

8 Hang Power Snatches 40/25

12 Box Jumps 24/ 20

50 DU’s

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Posted in wod


Morden

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Conditioning
Push-ups (Max 4:30)
Weightlifting
Squat Clean (6 x 3 e2m work to 85%)

,

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Posted in wod


Wentler

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Conditioning
Push-ups (Max in 4:30)
Weightlifting
Back Squat (5 x 6 e2m work to 85%)
Metcon
Wentler (Time)

21-18-15-12-9-6-3

Hang Power Cleans 40/30

Toes to Bar

Run 200m

Rx+ 50/35

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Posted in wod


Oly Lifting – Snatch

CrossFit Chain Reaction – Oly Lifting

Warm Up – Barbell Snatch (No Measure)

Row or Run 200m

then

Barbell Warmup (snatch grip)

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Behind Neck Press

5 Snatch Grip Deadlifts

5 OH Squat

Weightlifting
Overhead Squat (4 x 4 e2m inc weight)
Snatch Balance (4 x 4 e2m work to 75%

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Posted in wod


Totalled

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

400m Run

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon
Totalled (Time)

Teams of 3 –

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Posted in wod


Mort

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Banded Pull Aparts x 20

Weightlifting
Shoulder Press (5 x 8 e2m work to heavy)
Metcon
Mort (AMRAP –

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Posted in wod


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