Blog Archives

Workouts

Turnkey

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

400m Run/Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Weightlifting
Snatch (5 x3 e2m 60,65,70,75,80%)
Metcon
Turnkey (No Measure)

On the Minute x 12

Min 1 – 15/12 Calorie Row

Min 2 – 6 Power Cleans (60/45)

Min 3 – 30 Double Unders

Read more ›

Posted in wod


Approach18

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

Sit Ups x 10

then

Reverse Snow Angels x 30

Skills

15min: Work on Kipping Muscle Ups and Handstands

Metcon
Mary (AMRAP –

Read more ›

Posted in wod


Downturn

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

Skills
Double Unders (AMRAP –

Read more ›

Posted in wod


Olson

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

400m Run

10 Air Squats

10 Push Ups

5 Pull Ups

10 Good Mornings

10 Dowel Dislocates

10 Glute Bridge

Metcon
Olson (AMRAP –

Read more ›

Posted in wod


Stinger

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

400m Run/Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Weightlifting
Snatch (6 x 3 e2m work to 85%)
Metcon
Stinger (Time)

For Time

60 KB Swings 24/16

50 Goblet Lunge 24/16

40 Box Jumps 24/20

30 Burpees

20 DB Snatch 50/35

10 HSPUS

Read more ›

Posted in wod


Rolls

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

10 Sumo KB Deadlifts 24/16

8 hanging knee raises / knees to elbow

6 single leg glute bridge (6 each leg)

Weightlifting
Deadlift (5 x 6 e2m to 75%)
Metcon
Rolls (Time)

4 Rounds for Time

200m Run

8 Power Cleans 60/45

12 Push Ups

Read more ›

Posted in wod


Cramer

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

Sit Ups x 10

Weightlifting
Back Squat (5 x 6 e2m work to 75%)
Metcon
Cramer (Time)

5 Rounds for

8 T2B

20 Wall Balls

then

1000m Row each with partner split into 500m segments

Read more ›

Posted in wod


Jordan

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

Weightlifting
Push Press (5 x 6 e2m work to Moderate Heavy)
Metcon
Jordan (Time)

4 Rounds for Time

50 DUs

8 Rings Dips

12 CTB Pull Ups

16 Sit Ups

Rx+ 6 Bar Muscle Ups

16 GHD Sit Ups

Scale 100 Singles normal Pull Ups

Read more ›

Posted in wod


Clinton

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run/row 400m

then

3 Rounds

5 Strict Pull Ups

10 Push Ups

15 Squats

10 Sit Ups

Weightlifting
Bulgarian Split Squat (5 x 6 work to heavy)
Metcon
Clinton (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
Overhead Squat (4 x 4 e2m inc weight)
Snatch Balance (4 x 4 e2m build to 80%)
Snatch Pull (5 x 4 e2m to 80%

Read more ›

Posted in wod


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