Blog Archives

Stamps

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

Sumo Squat 2min

Weightlifting
Bench Press (5 x 8 to 60%

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Posted in wod


Easil

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

Lat Activation Pull Ups x 10

Weightlifting
Press In Clean (Sots Press) (3 x 3 e2m inc weight)

Front Rack Press whilst at the bottom of a Squat

Slow Pull Clean (4 x 2 e2m inc weight)

A regular squat clean

Half speed pull from the ground to low thigh

Once at low thigh,

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Posted in wod


Intrepid

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
Push Jerk (5 x 8 to 60%

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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 (5 x 5 e2m inc weight work on depth)
Snatch Pull (4 x 4 e2m to heavy )
Squat Snatch (5 x 3 increase weight e2m while form is good)
3 positon Snatch (4 x 1 e2m add weight)

Hi Hang Snatch

Hang Snatch

Snatch

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Posted in wod


Lehman

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Metcon
Lehman (Time)

Teams of 2 to complete the following:

Time Cap 35min

Run 800m

Jump Squats x 80

KB Swings(Russian) 24/16 x 80

Section B

Lateral Box Step Ups x 80

Push Ups x 80

Run 800m(400 each)

Section B

Plate to OH 20/15

Burpees x 80

Wall Walks x20

Section B

V Ups x 80 –

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Posted in wod


Snape

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
Thruster (6 x 4 e2m work to heavy)
Metcon
Snape (AMRAP –

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Posted in wod


Kortney

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 DB Shoulder Press

15 Sit Ups

20 Banded Pull Aparts

Gymnastics
Pull-ups (5 x 6 strict e2m add weight )
Metcon
Kortney (Time)

5 Rounds (time cap 15min)

50 DU’s

8 Hang Power Clean 60/45

10 T2B

1 Rope Ascent

Rx+ Clean 70/55 Peg Board ascent instead of rope climb

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Posted in wod


Rotor

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 1 (No Measure)

Row 200m Airbike 20Cal

Dowel Dislocates x 10

2 Rounds

5 Pull Ups

10 Push Ups

15 Squats

10 Sit Ups

Skills

5 min MU and Kipping etc

Weightlifting
Bench Press (5 x 5 e2m to 80%)
Metcon
Rotor (AMRAP –

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Posted in wod


Dorsal

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

Weightlifting
Squat Snatch (6 x 3 e2m work to heavy)
Metcon
Dorsal (AMRAP –

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Posted in wod


Double Indemnity

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 DB Shoulder Press

15 Sit Ups

20 Banded Pull Aparts

Weightlifting
Front Squat (6 x 4 e2m 75 to 85%)
Metcon
Double Indemnity (Time)

For Time: (time Cap 20min)

30 Box Jumps (24/20″)

30 Pull-Ups

30 KBS (24/16)

30 Goblet Squats (24/16)

30 Toes to Bar

30 Push Ups

30 Deadlifts (60/45)

30 Wallballs (20/14)

30 Barbell Facing Burpees

30 Double-Unders

Scale: Swap pull ups for ring rows or Jumping Pull Ups Double Unders swap for Singles

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Posted in wod


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