Monthly Archives: November 2018

Denton

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

200m Run/Row

10 plate-floor to overhead

10 Sumo KB Deadlifts 24/16

5 hanging knee raises / knees to elbow

10 – Glute bridge

Weightlifting
Squat Clean (6 x 2 e90 work 60 to 75%)
Metcon
Denton (AMRAP –

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Posted in wod


NM Trial 2018

CrossFit Chain Reaction – New Member Trials

Warm-up
Gen WU 1 (No Measure)

Row 400m

Lunge 10

Push Ups 5

Ring Rows 10

Dowel Dislocates 10

Sit Ups 10

Skills

Air Squat

Deadlift

KB Swing

Metcon
Metcon (Time)

4 Rounds

Row 200m

KB Swings x 10

Wall Balls x 10

Push Ups x10

Sit Ups x 10

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Posted in wod


Radian

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
Pistols (5 x 10 e2m )
Romanian Deadlift (5 x 8 inc weight)
Metcon
Radian (Time)

AMRAP 8min

10 Thrusters 35/25

8 OB Burpees

8 T2B

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Posted in wod


Slider

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 2 (No Measure)

Run 200m/Row 200m /Bike 1min

2 Rounds

10 Squats

10 Wall Slides

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Skills

10min Skills

Kipping,

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Posted in wod


Callo

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/10 Ring Rows

Walk Outs x 3

Dowel Dislocates x 10

Twists x 10

Sit Ups x 10

Weightlifting
Snatch Pull x 2,

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Posted in wod


Hatcher

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Skills

5 min HSPUs or HS Walks

Weightlifting
Front Squat (4 x 10 to 60%

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Posted in wod


OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace or Run 400m

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Clean Sequence 3Pull-1Pwr (5 x 1 e2m to heavy)

3 x Clean Pull

1 x Power Clean

Squat Clean (5 x 3 e2m to 80%)
Press In Split Jerk Position (4 x 4 e2m inc weight)
Split Jerk (5 x 2 e2m work to heavy)

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Posted in wod


Remembrance 18

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
Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing,

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Posted in wod


Lori

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
Bent Over Row (5 x 8 inc weight e2m)
Gymnastics
Pull-ups (5 x 6 e2m )
Metcon
Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Posted in wod


Sura

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

Run 200m

10 Push Ups

10 Dowel Dislocates

10 Samson Lunge

10 Ring Rows

10 Sit Ups

Skills

Spend 5min on Kipping,

Read more ›

Posted in wod


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