Blog

CrossFit Colchester Affiliate Program 18/03/2019

Monday “19.4” Tuesday A. Strength E3MOM 5×2 Bench Press@90% B. Conditioning AMRAP 32 In Pairs 3 Rounds 1000m Row 100 Sit Ups 1000m Row 100 Air Squats Score = Reps Wednesday A. Strength E3MOM 5×5 Thrusters@80/85% B. Conditioning AMRAP 8 In Pairs YGIG 5 Clusters@50/35kg 7 T2B 9 BurpeesĀ Over Bar Score = Reps Coaches Notes:… Read more »

CrossFit Colchester Affiliate Program 11/03/2019

Monday “19.3” + For Time: 30/21 Calorie Row 30 Over Erg Burpee 3o Double Unders Score = Time Quickest (strictly) judged time wins some snacks šŸ™‚ Tuesday A.Ā Strength 20 Minutes to work up to a heavy Squat Snatch or Technique work with Harry and Quinney (yes I call myself Quinney), yay! B. Conditioning For Time:… Read more »

CrossFit Colchester Affiliate Program 04/03/2019

Monday “19.2” Barbell Class E3MOM 4×3 1 Snatch High Pull + 1 Snatch EMOM 10×1 Snatch@80/85% Tuesday A. Strength E4MOM 4×3 Back Squat@87.5% B. Conditioning For Time: 5 Rounds 14 DB Hang Power Snatch (Right Arm) 7 Burpees 14 DB Hang Power Snatch (Left Arm) 7 Bar Muscle Ups Score = Time Wednesday A. Strength… Read more »

CrossFit Colchester Affiliate Program 25/02/2019

Monday “19.1” Tuesday A.Ā Strength E4MOM 5×4 BenchPress@80/85% B. Conditioning AMRAP 8 In Pairs YGIG 5 Power Clean@60/40kg 5 Burpee 5 Pull Up 5 Burpee Score = Reps Ā  Wednesday Conditioning For Time: Teams of 3 150 Calorie Row 70 Power CJ@60/40kg 70 Toes to Bar 50 Power CJ@70/50kg 50 Strict HSPU’s 30 Power CJ 80/55kg… Read more »

CrossFit Colchester Affiliate Program 18/02/2019

Monday Conditioning For Time: In Pairs 21-15-9 Calorie Row STOH@42.5/30kg 21-15-9 Calorie Row Burpees Over Bar 21-15-9 Calorie Row STOH@42.5/30kg Score = Time Tuesday A. Strength E3MOM 5×4 Back Squat@85% B. Conditioning AMRAP 20 200m Run 18 Wallballs@9/6kg 16 Burpees 14 Alt DB Snatch@22.5/15kg 12 Press Ups Score = RepsĀ  Wednesday A. Strength E3MOM 5×5… Read more »

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” ForĀ 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 BurpeesĀ  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 InĀ PairsĀ  5-10-15 Calorie Row Over Erg Burpees Wallballs@9/6kg Score = Reps Coaches Notes: P1 completes 5Ā Calorie Row P2 completes 5Ā 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 »