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Workouts

Splatter

CrossFit Chain Reaction – CrossFit

Warm-up
,: Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

Sumo Squat 2min
,

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Posted in wod


Lefkara

CrossFit Chain Reaction – CrossFit

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Nicosia

CrossFit Chain Reaction – CrossFit

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Platres

CrossFit Chain Reaction – CrossFit

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Paphos

CrossFit Chain Reaction – CrossFit

Paphos (AMRAP – Rounds and Reps)

AMRAP 15min

30 DUs

15 KB Swings 24/16

30 DUs

15 T2B

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Posted in wod


Polis

CrossFit Chain Reaction – CrossFit

Polis (AMRAP – Reps)

Partner Work out – Time Cap 15min

1 work 1 rest

50 Deadlifts – 60/45

30 Burpees

50 Hang Power Cleans 50/35

30 Burpees

50 STOH 50/35

30 Burpees

50 Goblet Lunges 24/16

AMRAP before time cap Pull Ups

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Limassol

CrossFit Chain Reaction – CrossFit

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Larnaca

CrossFit Chain Reaction – CrossFit

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Protec

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Skills

Work on HSPUs and HS Walks 5min

Weightlifting
Snatch Pull (4 x 3 e2m @80%)
Squat Snatch (5 x 3 e2m to 60%)
Metcon
Protec (AMRAP –

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Posted in wod


FOS

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

400m Run/row

then

2 rounds

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Sit Ups x 15

then

Banded Pull Aparts x 20

Weightlifting
Pendlay Row (5 x 5 work to heavy)
Metcon
FOS (Time)

For Time

18-15-12-9

Thrusters 40/25

Pull Ups

Sit Ups

200m run after each round

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Posted in wod


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