Monthly Archives: October 2018

Rotor

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 1 (No Measure)

Row 200m Airbike 20Cal

Dowel Dislocates x 10

2 Rounds

5 Pull Ups

10 Push Ups

15 Squats

10 Sit Ups

Skills

5 min MU and Kipping etc

Weightlifting
Bench Press (5 x 5 e2m to 80%)
Metcon
Rotor (AMRAP –

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Posted in wod


Dorsal

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up FF (No Measure)

Run/Row 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

15 Sit Ups

Weightlifting
Squat Snatch (6 x 3 e2m work to heavy)
Metcon
Dorsal (AMRAP –

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Posted in wod


Double Indemnity

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 DB Shoulder Press

15 Sit Ups

20 Banded Pull Aparts

Weightlifting
Front Squat (6 x 4 e2m 75 to 85%)
Metcon
Double Indemnity (Time)

For Time: (time Cap 20min)

30 Box Jumps (24/20″)

30 Pull-Ups

30 KBS (24/16)

30 Goblet Squats (24/16)

30 Toes to Bar

30 Push Ups

30 Deadlifts (60/45)

30 Wallballs (20/14)

30 Barbell Facing Burpees

30 Double-Unders

Scale: Swap pull ups for ring rows or Jumping Pull Ups Double Unders swap for Singles

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Posted in wod


HellsFire

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Metcon
HellsFire (AMRAP –

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Posted in wod


Lilt

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

Lat Activation Pull Ups x 10

Weightlifting
Bench Press (5 x 4 e2m @ 75%)
Back Squat (5 x 4 e2m work to 75%

Read more ›

Posted in wod


Surplus

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Skills

2min Max DUs

Weightlifting
Deadlift (6 x 4 e2m @75%)
Metcon
Surplus (Time)

21-15-9-6-3

STOH 50/35

Box Jumps 24/20

Rx+ 60/45

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Posted in wod


Tulsa

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – GDom (No Measure)

2 Rounds

Glute Bridge x 10 24kg KB

OH Squat Dowel x 15

KB Swings x 10(light)

then

Banded Lat Walks x 10 each way

Weightlifting
Snatch Pull (3 x 3 e90s work to heavy)
Snatch (4 x 3 e2m work to heavy)
Metcon
Scorch (AMRAP –

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Posted in wod


Drone

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

Lat Activation Pull Ups x 10

Skills

2min Max DUs

Weightlifting
Shoulder Press (5 x 5 e2m work to 85%)
Drone (Time)

Partner WOD (time cap 15min)

for Time

200 Wall Balls 20/14 –

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Posted in wod


StepUp

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up FF (No Measure)

Run 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

15 Sit Ups

200m Run

Weightlifting
Hang Clean (6 x 3 e2m work to 85%)
Metcon
StepUp (Time)

5 Rounds (Time Cap 20min)

Run 400m

12 OH BB Lunge 40/30

12 Push Ups

12 Sit Ups

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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
Snatch Balance (4 x 4 e2m inc weight)
Overhead Squat (5 x 5 e2m inc weight work on depth)
Snatch Pull (4 x 4 e2m to heavy )
Squat Snatch (5 x 3 increase weight e2m while form is good)

Read more ›

Posted in wod


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