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Crossfit Colchester Fully Equipped 23/11/2020

CROSSFIT MONDAY STRENGTH ON A 12:00 RUNNING CLOCK… 4×5 Push Press WORKOUT 5 ROUNDS FOR TIME 25/20 Cal Row 12 Push Press@50/35kg -Hard 12:00 Cap- TUESDAY STRENGTH ON A 15:00 RUNNING CLOCK… 4×5 Deadlift WORKOUT AMRAP x 7 MINUTES 8 Deadlifts@100/70kg 12 Alt. DB Hang Snatch@22.5/15kg 24 Double Unders -Rest 1:00 b/t Sets- AMRAP x… Read more »

Crossfit Colchester Online 23/11/2020

CROSSFIT MONDAY E3MOM 4 SETS 12/12 Single DB Crossbody Romanian Deadlifts 20 Alt Cossack Squats AMRAP 14 14 Down Ups 14 Air Squats 14 Alt Reverse Lunge 14 Sit Ups TUESDAY EMOM 12  MIN 1 – :30 HR Press Ups MIN 2 – :30 DB Row Right Arm MIN 3 – :30 HR Press Ups… Read more »

Crossfit Colchester Fully Equipped 16/11/2020

MONDAY WEIGHTLIFTING ON A 15:00 RUNNING CLOCK… 5×3 Hang Power Snatch STRENGTH ON A 15:00 RUNNING CLOCK… 5×5 Deadlift WORKOUT AMRAP x 12 MINUTES 5 Bar Facing Burpees 6 Deadlifts@100/70kg 7 Toes to Bar   TUESDAY STRENGTH ON A 12:00 RUNNING CLOCK… 5×5 Front Squat WEIGHTLIFTING ON A 15:00 RUNNING CLOCK… 3-2-1-3-2-1 Hang Squat Clean WORKOUT… Read more »

Crossfit Colchester Online 16/11/2020

CROSSFIT MONDAY AMRAP 12 16-14-10 Goblet Reverse Lunge Right-Leg Goblet Reverse Lunge Left-Leg Down Ups AMRAP 12 16-14-10 Goblet Squat Russian Swing Down Ups 5 SETS (:20 on/:10 off) MVMT 1 – V-ups MVMT 2 – Hollow Hold TUESDAY E3MOM 4 SETS 6/6 Strict Press 8/8 Push Press 10/10 Push Jerk AMRAP 14 7/7 Hang… Read more »

Crossfit Colchester Fully Equipped 09/11/2020

MONDAY STRENGTH 3-2-1-3-2-1-3-2-1* Hang Snatch *Build up through the waves WORKOUT EVERY 4:00 x 3 SETS 10 Hang Power Snatches@35/25kg 15 Bar Facing Burpees 20 Box Jumps@24/20″ TUESDAY STRENGTH 5-4-3-5-4-3* Bench Press *Keep weight moderate-heavy. WORKOUT AMRAP x 11 MINUTES 10 Alt. DB Power Cleans@22.5/15kg 50′ OH Walking Lunges (R)* 15 Sit-Ups 50′ OH Walking… Read more »

Crossfit Colchester Online 09/11/2020

CROSSFIT MONDAY WORKOUT AMRAP x 10 MINUTES 10 Russian Swing 10/10 DB Clean & Jerk 10 Down Ups 10 V-Up or Tuck -5:00 b/t workouts- WORKOUT AMRAP x 12 MINUTES 12 Goblet Squat 12/12 Goblet Lunges Forward 12 Down Ups 12/12 Goblet Lunges Backwards TUESDAY PUSH x PULL STRENGTH EMOM x 12 MINUTES 1 – 12/12 Single DB… Read more »

Crossfit Colchester Online 02/11/2020

CROSSFIT THURSDAY PUSH x PULL STRENGTH 5 ROUNDS 16 DB RDL 8/8 DB Power Clean PUSH x PULL WORKOUT EMOM x 20 MINUTES MIN 1 – :50 Down Ups MIN 2 – :50 Single DB Russian Swings MIN 3 – :25 Single DB Push Press + :25 DB OH Hold (Right) MIN 4 – :25… Read more »

02/11/2020

CROSSFIT MONDAY STRENGTH ON A 15:00 RUNNING CLOCK… 5×3 Front Squat* *Start moderate and end moderate-heavy. WORKOUT For Time: 5 Rounds 200m Run 10 Front Squats@70/50kg 10 Burpees Over Bar -Hard Cap 15:00- TUESDAY STRENGTH EMOM 12 1 – 10 Bench Press 2 – :45 HR Press-Ups WORKOUT AMRAP 14 20/14 Calorie Kit 20 Hang… Read more »

26/10/2020

MONDAY BASELINE WORKOUT “”NCX BASELINE I”” (Test Flight! Jan 2021 Launch) I. ON A 15:00 RUNNING CLOCK… Establish a Heavy 3-Rep Power Clean -Rest as Needed b/t Efforts*- II. AMRAP x 12 MINUTES 250m Row 9 Power Cleans@50/35kg 6 Push Press@50/35kg TUESDAY STRENGTH 15-12-12-10* Bent Over Rows *Superset each set of BOR with 5-7 Barbell… Read more »

19/10/2020

MONDAY STRENGTH ON A 15:00 RUNNING CLOCK… Find 10RM Back Squat WORKOUT AMRAP x 12 MINUTES 100m Row/Ski 8 Back Squats@50/35kg 6 Hang Power Cleans@50/35kg TUESDAY STRENGTH ON A 12:00 RUNNING CLOCK… Find 10RM Strict Press WORKOUT EVERY 2:00 x 6 SETS 15 Box Jump Overs@24/20″ 10 Push Press@60/40kg WEDNESDAY STRENGTH ON A 15:00 RUNNING… Read more »