Monthly Archives: December 2018

Bretton

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – GDom (No Measure)

2 Rounds

Glute Bridge x 10 weighted

Ring Rows x 10

Air Squat x 15

Push Ups x 10

then

Banded Lat Walks x 10 each way

Banded Pull Aparts x 20

Skills

15min –

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Posted in wod


Tanner

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

OH Squat x 15

Dowel Dislocates x 15

KB Swings 16/12 x 10

Double Crunch x 10

Weightlifting
Clean Pull (3 x 3 work to heavy e90s)
Clean and Jerk (5 x 1 e2m 1 Clean + 2 Power Jerks to 80%)
Metcon
Tanner (AMRAP –

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Posted in wod


Rank

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

Skills

work on weak skills 10min

Weightlifting
Back Squat (5 x 5 e2m work to 80%)
Metcon
Rank (Time)

3 rounds for time

8 x S2OH 50/35

12 CTB Pull Ups

rest 2min

3 Rounds for time

8 Hang Power Cleans 50/35

30 DU’s

Rx+ 60/45

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Posted in wod


Yvonne

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Weightlifting
Deadlift (5 x 5 e2m to 80%)

Start at approx 60%

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Posted in wod


On Ramp 5 – 2018

CrossFit Chain Reaction – On Ramp A

Warm-up
Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1.

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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
Front Squat (5 x 4 to 80%

Read more ›

Posted in wod


The Don – Hero WOD

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-Up JYD (No Measure)

PTO x 10

Squat x 10

Push Ups x 10

Junk Yard Dog

Metcon
Hero Wod – The Don (Partner) (Time)

With a partner (1 work 1 rest) complete the following:

For Time

66 Deadlifts (50/35)

66 Box Jump (24/20 in)

66 Kettlebell swings (24/16)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Thrusters (25/15)

66 Wall Ball Shots (20/14 lb)

66 Burpees

66 Double-Unders

Read more ›

Posted in wod


Lumens

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 2 (No Measure)

Run 200m/Row 200m /Bike 1min

10 Squats

10 Wall Slides

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Wrist Mobility x 1min

Weightlifting
Squat Clean (5 x 3 e2m work to 80%)
Bench Press (5 x 5 to 80%

Read more ›

Posted in wod


Frannie

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

40 Finger Presses

Banded Pull Aparts x 20

Skills

10min –

Read more ›

Posted in wod


On Ramp 4 – 2018

CrossFit Chain Reaction – On Ramp A

Warm-up
OR2 WU (No Measure)

Row 400m

ring rows x 10

KB Swings x 10

Air Squats x 10

Push Ups x 10

dowel dislocates x 10

Sit Ups x 10

Skills

Wall Balls

Pull Ups

Kipping

Cleans

Metcon
Metcon (AMRAP –

Read more ›

Posted in wod


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