CrossFit Chain Reaction

02-08-12

Katy — Wed, 08 Feb 2012 04:33:27 +0000

WOD – “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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02-07-12

Katy — Tue, 07 Feb 2012 13:18:17 +0000

Strength – Shoulder Press
65% x 5
75% x 5
85% x 5

“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

02-06-12

Katy — Mon, 06 Feb 2012 02:44:58 +0000

Strength – Deadlift (add 5 or 10)
65% x 5
75% x 5
85% x 5

WOD – For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

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02-03-12

Katy — Fri, 03 Feb 2012 04:50:59 +0000

Strength – Cleans
40% x 5
50% x 5
60% x 5

WOD – Five rounds for time of:
Run 200 meters
135/95 pound Power clean, 12 reps
95/65 pound Thruster, 15 reps

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02-02-12

Katy — Thu, 02 Feb 2012 04:17:51 +0000

Strength – Shoulder Press
40% x 5
50% x 5
60% x 5

WOD – For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

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02-01-12

Katy — Wed, 01 Feb 2012 02:50:03 +0000

Strength – Back Squat
40% x 5
50% x 5
60% x 5

WOD – Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

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01-31-12

Katy — Tue, 31 Jan 2012 13:19:28 +0000

WOD – “Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

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01-30-12

Katy — Mon, 30 Jan 2012 01:34:56 +0000

Strength – Deadlift
40% x 5
50% x 5
60% x 5

WOD – Deadlift 5-5-5-5-5-5-5 reps

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01-27-12

Katy — Fri, 27 Jan 2012 02:27:10 +0000

Strength – Cleans
75% x 5
85% x 3
95% x 1 +

WOD – “Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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01-26-12

Katy — Thu, 26 Jan 2012 02:14:45 +0000

Strength – Back Squat
75% x 5
85% x 3
95% x 1

WOD – “Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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