Blog

Affiliate Program 21/05/2018

Monday Main Class A. Strength  20 minutes to work up to a heavy single Deadlift Deadlift Warm Up: 3 Rounds 10 Banded Good Mornings 10 Alt Lunges  10 Russian KB Swings 10 Alt Lunges B. Conditioning For Time: 10 Squat Clean@80/60kg 10 Over Bar Burpee 8 Squat Clean@80/60kg 10 Over Bar Burpee 6 Squat Clean@80/60kg 10 Over… Read more »

Affiliate Program 14/05/2018

Monday Main Class A. Strength 20 minutes to work up to a heavy single Bench Press     B. Conditioning For Time or AMRAP 20 20-15-10-10-15-20 Hang Power Clean@50/35kg Pull Up Score = Time Tuesday Main Class A. Strength E3MOM 5×5 Strict Press@80%   B. Conditioning Minute 0-8 40 Calorie Row 30 STOH@42.5/30kg 20 Bar… Read more »

Affiliate Program 07/05/2018

Monday Main Class A. Strength E3MOM 5×4 Back Squat@80%   B. Conditioning For Time: In Pairs 50-40-30-20-10 Calorie Row Over Box Jumps@24/20″ Alt DB Snatch@30/22.5kg Score = Time Tuesday Main Class A. Strength E3MOM 5×8 Bench Press@65/70%   B. Conditioning For Time: 50 Wallballs@14/9kg 40 T2B 30 Burpees Over Bar 20 Deadlifts@@140/90kg 10 Right Arm… Read more »

Affiliate Program 30/04/2018

Monday Main Class A. Strength E3MOM 5×6 Bench Press@70/75%   B. Strength E2MOM 4×8 Single Arm DB Row Weight: As heavy as possible whilst maintaining form. C. Strength EMOM 25 1 – 8 DB Strict Press 2 – 8 Strict Pull Ups 3 – 8 Lying Tricep Extension 4 – 8 Hammer Curl 5 – 8… Read more »

Affiliate Program 23/04/2018

Monday Main Class  A. Weightlifting 20 minutes to work up to a heavy single Squat Clean Front Squat Warm Up: 2 Rounds Empty Bar 5 – Front Squat, slow down, fast up 5 – Front Squat, slow down, 2 second pause at the bottom, fast up 5 – Front Squat, slow down, half way up,… Read more »

Affiliate Program 16/04/2018

Monday Main Class  A. Weightlifting E3MOM 5×5 TNG Power Clean@80% Power Clean Warm Up: 2 Rounds Empty Bar 5 – Below the knee Clean Grip Deadlifts 5 – Shrugs 5 – Clean Pull 5 – Muscle Clean 5 – Power Clean 5 – Deep Power Clean (Rest 1 minute between rounds) B. Conditioning For Time… Read more »

Affiliate Program 09/04/2018

Monday Main Class A. Strength 20 minutes to work up to a heavy single Back Squat Warm Up: 2 Rounds 10 Alt Hip Opener 15 Air Squats 20 Alt Lunges 30m Bear Crawl Aim: This does not have to be a new 1RM. Its to be used for the % work so wants to be… Read more »

Affiliate Program 16/07/2018

Monday Main Class A. Strength E2MOM 5×5 Back Squat@70/80% Conditioning For Time: 3 Rounds 10 Strict HSPU 20 Wallballs@14/9kg 30 Double Unders Score = Time Go hard and hang on! After class add on, conditioning focus: 30 Minute Ski Erg@40 SPM If you know your 2km Ski time then you should aim for a split… Read more »

Affiliate Program 26/03/2018

Monday Strength E3MOM 5×5 Back Squat@80% Conditioning AMRAP 8 30 DB Thrusters@22.5/15kg 30 Pull Ups 30 DB Hang Clean@22.5/15kg 30 T2B In Remaining Time as an AMRAP 5 DB Cluster@22.5/15kg 5 Pull Ups 5 DB Cluster@22.5/15kg 5 T2B Score = Total Reps Tuesday Clean Warm Up 2 Rounds Empty Bar 5 – Deadlifts 5 –… Read more »

The Open Workout 18.3 at CrossFit Colchester

We’ve had two cracking weeks of The Open at CrossFit Colchester, but now it’s week three of five, and the excitement at our gym can be felt all the way through Colchester! The Open means different things to different people, and that was really apparent this week with both the RX and Scaled workouts proving… Read more »