Monthly Archives: April 2018

Kingston

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Row 200m

then

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Sit ups x 10

Conditioning
Push-ups (Max Push Ups 4:30)
Weightlifting
Sumo Deadlift (5 x 5 work to Heavy e2m)
Metcon
Kingston (Time)

400m Run

20 Hang Cleans 60/45

400m Run

15 Hang Cleans

400m Run

10 Hang Cleans

400m Run

Read more ›

Posted in wod


Jackt

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

Skills

Spend 5min on strict Handstand Push Ups

Gymnastics
Pistols (5 x 6 e90s)

use scaling options if needed

Metcon
Jackt (Time)

Run 800m

50 Thrusters 20/15

50 KB Swings 24/16

Read more ›

Posted in wod


Reno

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

10 Sumo KB Deadlifts 24/16

8 hanging knee raises / knees to elbow

6 single leg glute bridge (6 each leg)

Conditioning
Push-ups (max reps 4:15)
Weightlifting
Snatch Sequence (5 x 1 e2m work to heavy)

1 x High Hang Snatch

1 x Hang Snatch

1 x Full Snatch

Metcon
Reno (AMRAP –

Read more ›

Posted in wod


Valerian

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 Push Ups 4:00min)
Weightlifting
Overhead Squat (5 x 5 e2m work to 80%)
Metcon
Valerian (Time)

4 rounds

Run 400m

6 HSPUs

8 Front Squats 50/35

12 T2B

Read more ›

Posted in wod


OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (5 x 4 e2m to 80%)
Hang Power Clean (4 x 4 e2m work to heavy)
Squat Clean (5 x 3 work up to heavy set e2m)
Split Jerk (5 x3 e2m work to heavy)

Read more ›

Posted in wod


Fletcher

CrossFit Chain Reaction – CrossFit

Warm-up
Metcon
Fletch (Time)

Teams of 3 – 2 work during rounds

2 rounds for time

Wall Balls x 90

Box Jump Overs x 90

Burpees x 90

Pull Ups x 90

Wall Walks x 30

After each set select one of the following (different each time)

1: Sand Bag Cleans x 6

2: Farmer Carry 25m x 3

3: Tyre Flip x 3

4: Rope Climbs x 3 or Peg Board Accent x 3 (1 each)

5: Sprints 50m x 6

6: GHD Sit Ups x 30

Read more ›

Posted in wod


Capital

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m/Run 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Conditioning
Push-ups (Max in 3:45)
Skills

Work on Kipping and Muscle Ups

Metcon
Capital (Weight)

Emom 10min

odd: 5 -8 Push Press @ 90%

Read more ›

Posted in wod


Jez

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

10 Sumo KB Deadlifts 24/16

8 hanging knee raises / knees to elbow

6 single leg glute bridge (6 each leg)

Conditioning
Push-ups (Max Push Ups 3:30)
Weightlifting
Snatch Balance (3 x 4 e90s @ snatch start weight)
Squat Snatch (5 x 2 e2m work to heavy)
Metcon
Jez (Time)

5 Rounds for Time

12 V-Ups

9 Box Jumps 24/20

6 Ring Dips

Rx+ 3 Ring Muscle Ups

Read more ›

Posted in wod


Monique

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting
Back Squat (5-5-3-3-2-1 e2m work to heavy single)
Metcon
Monique (Time)

For Time (Time Cap 20min)

50 Wall Balls 20/14

40 DUs

30 KB Swings 24/16

20 Burpees

10 HSPUs

20 Burpees

30KB Swings 24/16

40 DUs

50 Wall Balls

Read more ›

Posted in wod


Rampage

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Row 200m

then

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Sit ups x 10

Conditioning
Push-ups (Max Pull Ups 3:15)
Weightlifting
Deadlift Pull Up Combo (10min EMOM)

1: Deadlift x 7 @60%

Read more ›

Posted in wod


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