Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Metcon (Time)

“The Final Countdown”

Row 365m, then:

10,9,8…3,2,1 of:

G2OH

Weighted lunge

Burpee pull up

Then, Row 365m Cash-out
Use slamball, plate, or DB for G2OH

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Metcon (Weight)

For 21 Minutes:

Min 1: 3 Front Squat + 1 Jerk

Min 2: Double Unders (40/25)

Min 3: Rest
Climb in weight to heavy complex.

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

80ft Bear Crawl/ 40ft HS Walk

1 Round Cindy
Cindy: 5 Push Up, 10 Pull Up, 15 Air Squats

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

A: Shoulder Press (1-1-1-1-1)

Build to heavy single

B: Push Press (5-5-5-5)

@75%

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

A: Power Snatch (1-1-1-1 (+2))

Add 2 Overhead Squat after snatch

Sub: Power Clean+ 2Front squat. Build to heavy set.

B: Metcon (Time)

35 Burpees

50 T2B

35 Burpees

**On the minute, complete 3 G2OH (135/95)

C: Metcon (No Measure)

5 sets:

3 Wall Walks

60s Plank Hold

Rest as needed between sets

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Back Squat (5-3-2-2-1-1)

Build to heavy single for the day- and for the year!

Metcon (AMRAP – Reps)

3 min on, 3 min off for 3 sets:

20/15 Cal Row

10 Power Clean (155/105/75)

Max reps Burpee Pull Ups/ Muscle Ups
Score is total # of BPU/ MU.

Accessory Work

Metcon (No Measure)

3 Sets NOT for time:

21 Back extensions

15 GHDs

9 Slamball Cleans

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Metcon (No Measure)

OPEN GYM

“SSG DALTON” (Time)

100 DU’s

5 Cleans (185/125)

5 Front Squats

5 Jerks

50 Wall Balls (20/14)

5 Cleans

5 Front Squats

5 Jerks

50 Push Ups

5 Cleans

5 Front Squats

5 Jerks

50 Wall Balls

5 Cleans

5 Front Squats

5 Jerks

50 Push Ups

100 DU’s

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Metcon (Distance)

Home WOD:

6 sets:

2min Run at 80%

1min jog at 60%

Rest, then:

Metcon (AMRAP – Reps)

3 sets:

1 min push up

2 min squats

1 min plank

1 min rest

Brandon Chapin

CrossFit Reaction – CrossFit

Make up 12 Days of Christmas OR complete Family and Friends WOD

View Public Whiteboard

CrossFit

Metcon (Time)

In teams of 2:

30 Minute AMRAP

800m Run

400m Farmer’s Carry

200m Run

100 Burpees
*Run together. All other work divided as you see fit. Weight must never touch the ground on the carry*

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

CrossFit

12 Days of Christmas (Time)

1- Burpee Pull-up

2 Squats

3 Toe-2-bar

4 Pull-up

5 Burpees

6 KB Swings

7 Wallballs

8 KB Front Squat

9 Sit-up

10 Slamball

11 Slamball Lunges

12 Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

CrossFit

A: Front Squat (5-5-5-5)

Last 2 sets at 70%

B: Metcon (Time)

100 DU

30 Cal Row

30 KBS (Orange/Green)

30 Box Jumps

30 KBS

30 Cal Row

100 DU