Blog Archives

Beats

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

Skills

5min Handstands and Kipping

Weightlifting
Push Pull (AMRAP –

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Posted in wod


Bendz

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

Weightlifting
Snatch Sequence 4 (5 x 2 e2m @ 75%)

1 Power Snatch

1 Squat Snatch

Front Squat (5 x 5 e2m 75 to 80%)
Pendlay Row (5 x 5 e2m 75 to 80%

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Posted in wod


Relay19

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

20 Lateral Banded Walks

Skills

5 min weak Skills

Weightlifting
Push Jerk (5 x 6 @ 75%

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Posted in wod


Aimes

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Inch Worms x 3

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Push Ups x 10

Sit Ups x 10

Roll Quads + Calves 2min

Weightlifting
Deadlift (5 x 6 e2m @ 75%)
Metcon
Aimes (Time)

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Pull Ups

10 Burpees

10 Manmakers

10 Burpees

20 Pull Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

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
Overhead Squat (5 x 5 e2m to 80%)
Snatch Pull (4 x 4 e2m to heavy )
Power Snatch (4 x 3 e2m work to heavy)
Squat Snatch (5 x 3 e2m to 80%)

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Posted in wod


Renata

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up SB2 + Core (No Measure)

2 rounds

PTO x 10

Ring Rows x 10

Air Squats x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Weightlifting
Snatch Pull (3 x 3 e90s to heavy)
Squat Snatch (5 x 3 e2m work to 80%)
Metcon
Renata (Time)

For Time

800m Row or Ski Erg

then

5 rounds of

6 STOH 50/35

10 KB Swings 24/16

12 V Ups

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Posted in wod


Vectorised

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

20 Lateral Banded Walks

Skills

Spend 5 min working on skills

Weightlifting
Shoulder Press (5 x 5 e2m 75 to 85%)
Metcon
Vector (Time)

1-2-3-4-5-6-7-8-9-10

Pwr Snatch 40/25

Pull Ups

Rx+ 50/35 and CTB Pull Ups

Read more ›

Posted in wod


Tributes

CrossFit Chain Reaction – CrossFit

Warm-up
Metcon
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

()

Read more ›

Posted in wod


Reece 19

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

5min on weak skills T2B,

Read more ›

Posted in wod


Last of 2018

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3112 (No Measure)

2 Rounds

Run 200m/Ski Erg 200m/ 1min Bike

KB Swings (Russian) x 10

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Metcon
: JORDAN (Time)

For Time

100 Kettlebell Swings (24/16 kg)

100 Sit-Ups

100 Air Squats

100 Push-Ups

Read more ›

Posted in wod


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