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Workouts

Forrest

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Row /Row 200m

10 RIng Rows/ 5 Pull Ups

10 Push Ups

10 OH Squats

10 Dowel Dislocates

20 Reverse Snow Angels

Roll Lats 2min

Skills

HandStands,

Read more ›

Posted in wod


Julie

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Row /Row 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 Dowel Dislocates

20 Banded Pull Aparts

Roll Lats 2min
,

Read more ›

Posted in wod


Brittle

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

15 Sit Ups

200m Run

Skills

5min Pistol Squats

Weightlifting
Bench Press (6 x 5 e2m 80 to 85%)
Metcon
Brittle (AMRAP –

Read more ›

Posted in wod


Dane

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Weightlifting
Clean Pull (4 x 4 e2m work to Heavy)
Squat Clean (5 x 3 e2m use weight from last week add +- 2.5kg)
Metcon
Dane (Time)

4 Rounds for Time (time cap 16min)

Bear Complex x 5 40/25

OB Burpees x 8

Run 400m

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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 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 while form is good)

Make a note of the final weight used

Read more ›

Posted in wod


Delta

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings 16/12 x 10

Double Crunch x 10

Weightlifting
Squat Snatch (6 x 3 e2m work to heavy)
Metcon
Delta (Time)

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

Hang Power Clean 40/25

Push Ups

200m run after every 2 Sets

Read more ›

Posted in wod


Nix

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

Skills

Handstands,

Read more ›

Posted in wod


Rebate

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

10 plate-floor to overhead

10 Sumo KB Deadlifts 24/16

5 hanging knee raises / knees to elbow

10 – Glute bridge

Weightlifting
Deadlift (5 x 5 e2m @ 80%)
Metcon
Rebate (AMRAP –

Read more ›

Posted in wod


Abbott

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings 16/12 x 10

Double Crunch x 10

Weightlifting
Push Press (5 x 5 e2m @ 80%)
Metcon
Abbott (AMRAP –

Read more ›

Posted in wod


Redbox

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

Skills

Day 8: 5min Pistol Squats

Weightlifting
Clean Sequence_2pull_1sc (6 x 1 e2m work to 80%

Read more ›

Posted in wod


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