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CrossFit Colchester Affiliate Program 11/02/2019

Week 6 Strength: Over Head Pressing Monday A. Strength E4MOM 4×6 Front Squat@82.5% B. Conditioning AMRAP 18 48 Wallballs@9/6kg 24 Burpees 12 T2B Score = Reps Tuesday A. Strength E3MOM 5×5 Strict Press@80% B. Conditioning “D.T” For Time: 5 Rounds 12 Deadlift@70/50kg 9 Hang Power Clean@70/50kg 6 Push Jerk@70/50kg Score = Time Wednesday A. Skill Pull… Read more »

CrossFit Colchester Affiliate Program 04/02/2019

Week 5 Strength: Over Head Pressing Monday A. Strength E3MOM 3×1 Push Press@95/100% B. Conditioning For Time: 3 Rounds 12 DB Hang Clean and Jerk R/Arm@22.5/15kg 12 T2B 12 DB Hang Clean and Jerk L/Arm@22.5/15kg 12 Pull Ups 12 Burpees  Score = Time Tuesday A. Strength E3MOM 4×8 Back Squat@80% B. Conditioning AMRAP 6 20… Read more »

CrossFit Colchester Affiliate Program 28/01/2019

Week 4 Strength: Over Head Pressing Monday A. Strength E3MOM 3×2 Push Press@90/95% B. Conditioning For Time: 30-20-10 STOH@50/35kg Pull Ups Score = Time Tuesday A. Strength E4MOM 4×10 Back Squat@75% B. Conditioning AMRAP 24 In Pairs  5-10-15 Calorie Row Over Erg Burpees Wallballs@9/6kg Score = Reps Coaches Notes: P1 completes 5 Calorie Row P2 completes 5 Calorie… Read more »

CrossFit Colchester Affiliate Program 21/01/2019

Week 3 Strength: Over Head Pressing Monday A. Strength E3MOM 3×3 Push Press@85/90% B. Conditioning For Time: 30-20-10 KB Push Press Right Arm@24/16kg KB OH Lunge Right Leg with KB in Left Arm@24/16kg KB Push Press Left Arm@24/16kg KB OH Lunge Left Leg with KB in Right Arm@24/16kg KB Goblet Squat@24/16kg Score = Time Tuesday… Read more »

CrossFit Colchester Affiliate Program 14/01/2019

Week 2 Strength: Over Head Pressing Monday A. Strength E3MOM 6×4 Push Press@80/85% B. Conditioning For Time: 21-18-15-12-9-6-3 DB Push Press@22.5/15kg Pull Ups Score = Time Tuesday A. Strength E4MOM 3×15 Back Squat@60% B. Conditioning For Time: In Pairs 2 Rounds 2000m Row 100 Over Erg Burpees Score = Time Wednesday A. Strength E3MOM 5×5… Read more »

CrossFit Colchester Affiliate Program 07/01/2019

Week 1 Strength: Over Head Pressing Monday A. Strength 15 Minutes to work up to a heavy Push Press B. Conditioning AMRAP 12 12 Push Press@50/35kg 12 Pull Ups 12 Over Bar Burpees  Score = Reps Tuesday A. Strength E4MOM 3×20 Back Squat@50% B. Conditioning EMOM 20 1 – 5 Clusters@50% 2 – 10 Clapping… Read more »

Affiliate Program 31/12/2018

Monday A. Conditioning “NYE BANGER” For Time: In Teams of 4 (because we love team shizz, especially when its synchronised) 200 Calorie Row buy in 100 Synchronised Clusters@60/40kg 100 Synchronised T2B 100 Synchronised Burpees Over Bar 200 Calorie Row cash out Score = Time Tuesday Wednesday A. Strength Test 1RM Front Squat B. Conditioning For Time:… Read more »

Affiliate Program 24/12/2018

Week 8 Strength: Testing & Mince Pie Eating Monday Conditioning For Time: Teams of 4 100 Front Squats@70/50kg (2 synchronised) 100 Over Bar Burpees (2 synchronised) 80 Power Clean@70/50kg (2 synchronised) 80  Over Bar Burpees (2 synchronised) 60 STOH@70/50kg (2 synchronised) 60 Over Bar Burpees (2 synchronised) 40 Thrusters@70/50kg (2 synchronised) 40 Over Bar Burpees (2 synchronised) 20 Clusters@70/50kg (2 synchronised) 20 Over Bar Burpees (2… Read more »

Affiliate Program 17/12/2018

Week 7 Strength: Week 7, 7 week squat program Monday A. Strength E3MOM 6×2 Front 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  Strict Press@85/90% B. Conditioning For Time: 21-15-9 Press Up Pull-Ups HSPUs Score = Time  Wednesday A. Strength E3MOM 6×6 Back Squat@80% B. Conditioning For Time: 30… Read more »

Affiliate Program 10/12/2018

Week 6 Strength: Week 6, 7 week squat program Monday A. Strength E3MOM 6×4 Back Squat@80% B. Conditioning Worm Tuesday A. Strength E3MOM 4×2 Strict Press@85/90% B. Conditioning AMRAP 12 1 Power Clean@70/50kg 1 Hang Power Clean@70/50kg 1 STOH@70/50kg 6 Burpees Over Bar Score = Reps Coaches Notes: Reps go up on barbell but stay the same… Read more »