Blog Archives

Workouts

Hoot Mini

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up – Sensory (No Measure)

2 Rounds

Row/Bike 1min

Dowel Dislocates x 10

Samson Lunge x 10

Kip Swings x 5

Air Squats x 10

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Skills

Deadlift

Power Cleans and Cleans

Metcon
Hoot Mini (AMRAP –

Read more ›

Posted in wod


Hoot

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up – Sensory (No Measure)

2 Rounds

Row/Bike 1min

Dowel Dislocates x 10

Samson Lunge x 10

Kip Swings x 5

Air Squats x 10

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Conditioning
Double Unders (AMRAP –

Read more ›

Posted in wod


Rox

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Brad (No Measure)

2 Rounds

Row 200m/bike 20Cal

3 Walk Outs

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Sit Ups

Conditioning
Double Unders (AMRAP –

Read more ›

Posted in wod


Melly

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Conditioning
Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min
,

Read more ›

Posted in wod


Grannie

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Brad (No Measure)

2 Rounds

Row 200m

3 Walk Outs

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Sit Ups

Weightlifting
Pendlay Row (5 x 5 e2m pause 2s bar to chest )

use a weight that you can control

Metcon
Grace (Time)

For Time:
30 Clean and Jerks,

Read more ›

Posted in wod


Rainer

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Squats

then 2 min banded shoulder distraction

sumo squat 1min

Bar Hang 1min

Conditioning
Double Unders (AMRAP –

Read more ›

Posted in wod


Long Gone

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Conditioning
Double Unders (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 (5 x 4 e2m to 85%

Read more ›

Posted in wod


Zante

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Good Mornings

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon
Zante (Time)

Teams of 2

4 teams run 800m and 4 Teams Row 800m then swap

Box Jumps 24/20 x 80

DB Snatch 50/35 x 100

OH Plate Lunge x 60

Push Ups x 100

Wall Walks x 20

Sit Ups x 100 Partner 2 plank

Run 800m

then

Over Bar Sand bag load x 10

or

6 Rope Climbs

Read more ›

Posted in wod


Traction

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Bar (No Measure)

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Conditioning
Double Unders (AMRAP –

Read more ›

Posted in wod


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