Yearly Archives: 2019

Diesel

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

Run 400m then

RPS

if you lose 5 burpees to rejoin queue

Metcon
Diesel (AMRAP – Rounds and Reps)

Teams of 4

2 Work on Part A

2 work on part B when part B is complete pair A and B to swap

AMRAP 30min

100 Push Ups

100 T2R

100 DB Snatch 50/35

2000m Row (if a rower is not available come back to it)

100 Taters 24/16

100 Pull Ups

100 Hollow Rocks

1: 4 Tyre Flips

2: 100m Farmer Carry

3: 100m Sled Pull

4: 40m Sand Bag Carry

5: 4 Rope Climbs

6: 4 x Worm Thruster

Read more ›

Posted in wod


Froden

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Skills

5min practice session

Weightlifting
Overhead Squat (5 x 5 e2m work from 75 to 80%)
Metcon
Froden (Time)

With a partner complete the following 1 work 1 rest

3 Rounds

30 CTB Pull Ups

30 Hang Power Snatch 40/25

14 Wall Walks

30 DUs or 60 SIngles

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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 Eagle Dislocates

Weightlifting
Front Squat (5 x 5 e2m work to 80%

Read more ›

Posted in wod


Ronan

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

10 Sit Ups

Bar Hang up to 1 min Max

Skills

Spend 5min on skills HS Walks,

Read more ›

Posted in wod


Felix

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 KB Press

15 Sit Ups

Bar hang max 1min

Skills

30 Day HSPU Challenge

Day 10 : 10 Strict HSPUs

Weightlifting
Clean Sequence- Pull-HPower-Squat (5 x 2 to 75%

Read more ›

Posted in wod


Zeek

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Russian KB Swings x 10

Push Ups x 5

Ring Rows x 10

Sit Ups x 10

Metcon
Zeek (Time)

Teams of 2 (time Cap 30min)

1 team member work 1 rest (unless synchro)

Wall Balls x 100

KB Swings x 100 24/16

Skin the Cat x 40

Burpees (Synchronized) x 100

Weighted Box Step Ups 24/16 x 100 (1 box per team)

Pull Ups x 80

Wall Walks x 40

Weighted Sit Ups (15/10 plate) x 100

Between Each Round Complete one of the following:

1: Sand Bag Cleans x 4

3: Tyre Flip x 2

4: Rope Climbs x 2 or Peg Board Ascent x (1 each)

5: Sprints 100m x 2

6: Sled Push 50m x 2

7: GHD SUs x 20

8: 20 Cal Ski Erg

Read more ›

Posted in wod


Brandy

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

30 Day HSPU Challenge

Day 7 : 7 Strict HSPUs

Weightlifting
Overhead Squat (5 x 5 e2m work to 80%)
Metcon
Brandy (AMRAP –

Read more ›

Posted in wod


ChaCha

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/Ski Erg or 1min AIrbike

Push Ups x 10

Air Squat x 10

Dowel Dislocates x 15

Lat Activation Pull Ups x 10

KB Swings x 10

DB Press (light) x 10 each arm

Skills
30 Day Challenge (AMRAP –

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 or Run 400m

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Eagle Dislocates

Weightlifting
Clean Pull (5 x 3 e90s to heavy)
Hang Power Clean (4 x 3 e2m @60%

Read more ›

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 Grip Deadlift (5 x 5 e2m inc weight)
Snatch Pull (4 x 4 e2m to heavy )
Hang Power Snatch (5 x 3 e90s work to 80%)
Squat Snatch (5 x 3 e2m to 80%)

Read more ›

Posted in wod


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