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Workouts

Mason

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Weightlifting
Clean Pull (4 x 3 e90s to heavy)
Squat Clean (5 x 3 e2m work to 70%)
Metcon
Mason (AMRAP –

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Posted in wod


BODWOD

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up JJ (No Measure)

2 Rounds

Row 200m

Push Ups 5

Ring Rows 10

Lunges 10 (5 each leg)

Sit Ups 10

Light KB Swings 10

Skills

12min –

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Posted in wod


Inevitable

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 –

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Posted in wod


Crushed

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon
Crushed (Time)

Teams of 3 for time 2 work 1 rest

STOH 40/30 x 120

box jumps 24/20 x 120 ( 1 box per team –

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Posted in wod


Bartok

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

Skills

5 min –

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Posted in wod


Creed

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Kip Swings x 10

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting
Snatch Pull x 2,

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Posted in wod


Totals

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Weightlifting
Deadlift (Find 1RM –

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Posted in wod


Gamble

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

Weightlifting
Push Press (5 x 6 @ 75%

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Posted in wod


Wacko

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/10 Ring Rows

Walk Outs x 3

Dowel Dislocates x 10

Twists x 10

Sit Ups x 10

Weightlifting
Overhead Squat (5 x 6 @60%

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Posted in wod


Retrospect

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
Hang Power Clean (5 x 6 e2m Work to 80%)
Metcon
retrospective (AMRAP –

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Posted in wod


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