Blog Archives

Karma

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20

Conditioning
Push-ups (Max Reps 3:00min )
Weightlifting
Squat Clean (5 x 4 e2m work to 85%)
Metcon
Karma (AMRAP –

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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 (4 x 4 e2m inc weight)
Zots Press (5 x 4 e90s keep light )
Snatch Pull (5 x 4 e2m to heavy)
Snatch (5 x 2 increase weight e2m )

work to 85%

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Posted in wod


Leveled

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Metcon
Leveled (Time)

Teams of 2 1 work 1 rest

4 Rounds for Time

Single Arm KB/DB Thruster x 30

Box Jump Overs x 30

OH Plate Lunge 20/15 x 30

Pull ups x 30

after each round select 1 from the following.

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Posted in wod


Blast

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20

Conditioning
Push-ups (max reps in 2:45)
Skills

Kipping and Muscle Ups and HSPUs –

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Posted in wod


Rainhill 2

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

Conditioning
Push-ups (Max Push Ups 2:30)
Weightlifting
Deadlift (5 x 5 e2m work to 80%)

Don’t go to 5RM as we are 1RM testing tomorrow

Metcon
Rainhill_WOD4 (AMRAP –

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Posted in wod


Rainhill 1

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Conditioning
Push-ups (2:15 min Max Push Ups (Day 9))
Weightlifting
Push Press (5 x 5 work to heavy set)
Metcon
Cluster_Thruster Sequence (5min to find max weight )

1 Cluster + 2 Thrusters
Bar Must not be put down during sequence

Rainhill WOD1+2 (Time)

rest 3min then

Kennedy:

15 T2B

12 x Front Squat (60/35)

15 x Cal Row Male,

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Posted in wod


District 12

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Run 400m Bike 2min

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Push Ups x 10

Sit ups x 10

Metcon
District 12 (AMRAP –

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Posted in wod


Rubicon

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20

Conditioning
Push-ups (60s Max Reps)
Weightlifting
Pendlay Row (5 x 6 e2m @ 80%)
Metcon
Rubicon (Time)

3 Rounds for Time

15 CTB Pull Ups

12 Lateral Barbell Burpees

9 Cleans 60/45 (Touch and go only)

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Posted in wod


Wrapper

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

Conditioning
Push-ups (30 secs max reps)
Weightlifting
Squat Clean (5 x 3 e2m to 75%)
Metcon
Wrapper (AMRAP –

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 Balance (5 x 4 e90s keep light use as warm up)
Overhead Squat (4 x 4 e2m inc weight)
Snatch Pull (5 x 4 e2m to heavy)
Snatch (5 x 2 increase weight e2m )

work to 85%

Read more ›

Posted in wod


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