Blog

CrossFit Colchester Affiliate Program 21/10/2019

Monday A. Strength 20 minutes to work up to a heavy Clean Clean Warm Up: 3 Rounds Empty Bar 5 – Clean Grip Deadlift 5 – Clean Pull 5 – Muscle Clean 5 – Power Clean 5 – Deep Power Clean 5 – Cleans (Rest 30 seconds between rounds) B. Conditioning AMRAP 12 3 Squat… Read more »

CrossFit Colchester Affiliate Program 14/10/2019

Monday A. Strength E3MOM 5×2 Back Squat@80% B. Conditioning For Time: 24,20,16,12,8,4 KB Swings@32/24kg Wallballs@9/6kg Burpees Score = Time Tuesday A. Strength E3MOM 5×2 Strict Press@85/90% B. Conditioning For Time: 21-15-9 Press Up Pull-Ups DB STOH@22.5/15kg Score = Time Wednesday A. Strength E3MOM 4×8 Strict C2B Pull Up B. Conditioning For Time: In Pairs 80-60-40 Calorie Row… Read more »

CrossFit Colchester Affiliate Program 07/10/2019

  Monday A. Weightlifting EMOM 12 1 Clean + 1 Hang Clean + 1 Front Squat@60/70% B. Conditioning AMRAP 7 7 Hang Squat Clean@50/35kg 7 Burpees Over Bar C. Strength E3MOM 4×4 Front Squat@70% Tuesday A. Strength E4MOM 3×15 Deadlift@60% B. Conditioning For Time: 15-12-9-6-3 KB Swings@32/24kg Pull-Ups 400m Run after each set, 5 in… Read more »

CrossFit Colchester Affiliate Program 30/09/2019

Monday Conditioning In Pairs For Time: 300 Calorie Row Into: 150 Box Jumps@20″ 150 Pull Ups 150 KB Swings@24/16kg 150 Sit ups *Every 2mins 10 synchro down ups 40 min time cap *Split reps however you wish Tuesday A. Strength E4MOM  3×20 Deadlift@50% B. Conditioning For Time: 20 Rounds 5 Wallballs@9/6kg 3 Burpee Box Jumps… Read more »

CrossFit Colchester Affiliate Program 23/09/2019

This week all the conditioning pieces are Couplets and Triplets. For those of you who don’t know, a couplet is a pairing of two functional movements usually (though not always) a classic weightlifting movement ‘coupled’ with a classic gymnastic or calisthenic movement. These two movements should also compliment each other in the sense that one… Read more »

CrossFit Colchester Affiliate Program 16/09/2019

Monday A. Strength E3MOM 5×2 Front Squat@80% B. Conditioning For Time: 100 Double Unders 75 Wallballs@9/6kg 50 Alt DB Hang Snatch@22.5/15kg 25 T2B Score = Time Tuesday A. Strength E3MOM 3×1 Deadlift@95% B. Conditioning AMRAP 30 In Pairs 1000m Row 1500m Ski 2000m Bike Score = Total Meters Wednesday A. Gymnastics Conditioning AMRAP 6 10… Read more »

CrossFit Colchester Affiliate Program 09/09/2019

Monday A. Strength E3MOM 5×2 Front Squat@80% B. Conditioning EMOM 16 1 – 3 Squat Clean + 2 Hang Squat Clean@60% 2 – 50 Double Unders Tuesday A. Strength 6 x E2MOM@80% of Strict Press 3 Strict Press 2 Push Press 1 Push Jerk B. Conditioning For Time: 30-20-10-10-20-30 HR Press Ups Push Press@42.5/30kg T2B… Read more »

CrossFit Colchester Affiliate Program 02/09/2019

Monday Strength Front Squat 6×2@80% Complete a set, rest two minutes x 6 Conditioning 3 Rounds For Time: 8 Box Jump Overs (30”/24”) 6 Strict HSPU 4 Cleans @ 75% of 1rm Rest 3 minutes. Repeat. (3 rounds, rest 3min , 3 rounds) Score is total time including rest Tuesday Strength E3MOM Deadlifts 3×5@85% Conditioning… Read more »

CrossFit Colchester Affiliate Program 26/08/2019

Monday Bank Holiday Special In Teams of 3 Running clock 0-20 For Time: (1 Person Working) 60 Hang Power Clean & STOH@40/30kg 50 Hang Power Clean & STOH@50/35kg 40 Hang Power Clean & STOH@60/40kg 30 Hang Power Clean & STOH@70/50kg 20 Hang Power Clean & STOH@80/60kg 10 Hang Power Clean & STOH@90/70kg Score = Time… Read more »

CrossFit Colchester Affiliate Program 19/08/2019

Programmed by Tom Lawrence Monday 20 Minutes to work up to a heavy 1 Rep Front Squat For time: 200m Run (together) 100 Synchronised Air Squats 50 Pull-Ups 50 T2B 200m Run (together) 80 Synchronised Air Squats 40 Pull-Ups 40 T2B 200m Run (together) 60 Synchronised Air Squats 30 Pull-Ups 30 T2B 200m Run (together)… Read more »