Blog Archives

Workouts

Obtuse

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 2 (No Measure)

Run 200m/Row 200m /Bike 1min

then

2 Rounds

10 Squats

5 Pull Ups/10 Ring Rows

10 Dowel Dislocates

10 Push Ups

10 Double Crunch

then

Wrist Mobility x 1min

Weightlifting
Snatch Balance (4 x 3 e2m increase weight (work on speed))
Power Snatch Sequence (4 x 2 e2m @ 60%)

1 Hang Power Snatch

1 Power Snatch

1 OH Squat

Metcon
Bergeron Beep Test (AMRAP –

Read more ›

Posted in wod


On Ramp 6

CrossFit Chain Reaction – On Ramp A

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 OH Squats

10 Lat Activation Pull Ups

Skills

Deadlifts

Burpees

Thrusters

Rope Climb(with scalings if needed)

Metcon
Metcon (Time)

3 rounds

Sit Ups x 10

Thrusters x 6

Pull Ups x 6

KB Swings x 6

Wall Balls x 6

Rope Climb x 1

Read more ›

Posted in wod


Breathe

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up- Shldr-legs (No Measure)

Run/Row/Ski Erg/Airbike 1min

Light DB Press x 10 each arm

Ring Rows x 10

Push Ups x 10

Dowel Dislocates x 10

Samson Lunge x 10

Squats x 15

Kip Swings x 10

Banded Lat Walks x 20

Weightlifting
Squat Clean (5 x 3 e2m work to 80%)
Metcon
Breathe (Time)

5 rounds for Time

400m Run

400m Row

Read more ›

Posted in wod


Lurch

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Ups Core 101 (No Measure)

Row 400m/Run 400m/Air Bike 2min

Ring Rows x 10

Dowel Dislocates x 10

Tabata Hollow Hold and Plank

Metcon
Filthy Fifty 2 (Time)

35 min Cut Off

For time:

50 Box jump,

Read more ›

Posted in wod


Region 12

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Skills

5min Skills

Weightlifting
Front Squat (5 x 5 e2m work to 80%)
Metcon
Chief 2 lite (AMRAP –

Read more ›

Posted in wod


Hells Bells 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up SB2 + Core (No Measure)

2 rounds

PTO x 10

Ring Rows x 10

Air Squats x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Weightlifting
Power Snatch (3 x 3 e90s moderate weight pause 2 sec abv knee)
Squat Snatch (5 x 3 e2m work to heavy )
Metcon
Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings,

Read more ›

Posted in wod


DreamMaker 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/Ski Erg or 1min AIrbike

Push Ups x 10

Air Squat x 10

Dowel Dislocates x 15

Lat Activation Pull Ups x 10

KB Swings x 10

DB Press (light) x 10 each arm

Skills

5 Min on Skills

Gymnastics
Pull-ups (5 x 5 strict e2m add weight)
Metcon
Dream Maker (AMRAP –

Read more ›

Posted in wod


Crossfit Totals

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

Weightlifting
The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Spend 12min on each movement to 1 rep max

Read more ›

Posted in wod


Sym2

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Weightlifting
High-Hang Snatch (3 x 3 e2m build weight (Squat))
Hang Snatch (4 x 2 build weight e2m (Squat))
Metcon
Sym2 (Time)

For Time (Time Cap 20min)

Complete the following with one partner working at a time.

Read more ›

Posted in wod


Ronson

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

Bar hang max 1min

Skills

5 min

Weightlifting
Overhead Squat (5 x 6 e2m to 80%)
Metcon
Ronson (AMRAP –

Read more ›

Posted in wod


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