Blog Archives

Tanked

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Banded Pull Aparts x 20

Metcon
Tanked (Time)

In Teams of 3 for Time (time cap 40 min)

2 Rounds

45 x Synchronised Burpees: 2 work 1 rest

45 x Box Jump Overs: All 3 loop until complete

45 x T2B: 2 work 1 rest

45 x Synchronised KB Swings: 2 Work 1 rest

45 x Sit Ups: 2 Plank 1 Sit Ups

45 x Synchronised Wall Balls: 2 work 1 rest

30 x Skin the Cat: 1 work 2 rest or assist

Between each set do 1 of the following:

1: GHD Sit Ups –

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Posted in wod


Krator

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Hollow Rocks x 20

Skills

5min: Pistol Squats

then

15min

Kipping,

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Posted in wod


Superstition 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

2 Rounds

Row 200m/Airbike 20Cal/Run 200m

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Wrist Mobility 2min

Skills

Day 4: 5min Pistols

Weightlifting
Shoulder Press (5 x 6 e2m@ 82%)
Superstition 2 (AMRAP –

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Posted in wod


Shank

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Banded Pull Aparts x 20

Roll Quads and Hamstring 2min

Weightlifting
Back Squat (5 x 5 e2m 75 to 85%)
Metcon
Shank (Time)

7 RFT

7 Pwr Snatch 40/25

7 OB Burpees

7 Pull Ups

Rx+ CTB Pull Ups

Read more ›

Posted in wod


Flamed

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Run/Row 200m

then

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Sit ups x 10

Roll Lats 1 min each side

Skills

Day2: 5min Pistol Squats

Weightlifting
Snatch Sequence (5 x 1 e90s work around 60%

Read more ›

Posted in wod


Jefferson

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

10 Sit Ups

200m Run

Skills

Day 1: 5min Pistol Squats

Weightlifting
Metcon
Bench Press (5 x 5 @75 to 85%)
Jefferson (Time)

30 x Clean and Jerk 50/35

30 x Pull Ups

30 Burpees

Run 400m

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 4 e2m inc weight work on depth)
Snatch Balance (4 x 4 e2m to heavy (work speed under bar))
Snatch Pull (5 x 3 e2m work to heavy)
Snatch (5 x 3 increase weight e2m to 80%)

Read more ›

Posted in wod


Armed Forces Day Comp

CrossFit Chain Reaction – CrossFit

Warm-up
Run WU 1 (No Measure)

Run 200m/ 20 Cal Airbike

2 Rounds

Double Crunch x 10

Push Ups x 10

Air Squats x 10

Banded Pull Aparts x10

Metcon
WOD 1 (Time)

For Time:

Time Cap 9min

50 KB Swings

24/16 Rx // 20/12 scaled

40 KB Snatch 24/16 Rx / 20/12 scaled

30 Goblet Lunge 24/16 Rx / 20/12 scaled

20 Pull Ups Rx / Ring Rows scaled

10 HSPUs Rx /5 Wall Walks scaled

Rx: May use AB mats for HSPUs but for every mat used,

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Posted in wod


Mesh 2

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

Bike 20Cal /Row 200m/200m Run

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Banded Pull Aparts x 15

Roll Quads 2min

Skills

Muscle Ups HSPU and Kipping –

Read more ›

Posted in wod


Amber

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 400m

Sit Ups x 10

Push Ups x 10

Pull Ups x 5 or Ring Rows x 10

15 Air Squats

Dowel Dislocates x 10

Weightlifting
Front Squat (5 x 5 to 75%

Read more ›

Posted in wod


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