Category: CrossFit

Affiliate Program 19/03/2017

Monday Strength: Super Set: 5×5  Weighted Pull Ups 5×5 Strict DB Shoulder Press (Rest 30/90 seconds between sets)   Conditioning: For Time: 30 DB C&J@22.5/15kg 30 Pull Ups 20 DB Thrusters@22.5/15kg 30 HSPU’s 10 DB Clusters@22.5/15kg 30 T2B Score = Time Tuesday Warm Up: 2 Rounds Empty Bar 5 – Front Squat, slow down, fast… Read more »

When CFC took on The Open Workout 18.2

As The Open rolls on, week two of five arrives, and the hundreds of thousands of people who have signed up eagerly awaited the announcement of the second workout. It’s a two-parter. And it’s sweaty. And it’s heavy. Last week, we described what The Open actually is, and how the members of our gym came… Read more »

Affiliate Program 12/03/2018

Monday For Time: 3 Rounds 30 Alt DB Snatch@22.5/15kg 20 Over DB Burpee 10 DB Cluster@22.5/15kg Score = Time   Rest 10 minutes   For Time: 3 Rounds 20 HSPUs 15 Hang Power Clean@60/40kg 10 STOH@60/40kg Score = Time Tuesday 10 EMOM 5 Power Clean@60/70%   AMRAP 20 15 Down Ups 15 Russian Swings32/24kg 50… Read more »

How did The Open Workout 18.1 go down at CrossFit Colchester?

The Open is the largest community event of the year for CrossFitters where hundreds of thousands compete against one another in an online competition. It’s stage one in qualifying for the CrossFit Games. What even is The Open? Five workouts are released on Thursdays at 5 p.m. PT over the course of five weeks, and… Read more »

Affiliate Program 05/03/2018

Monday AMRAP 6 2,4,6,8,10….. Squat Clean@90/60kg HSPUs 4,8,12,16,20….. Score = Reps   Rest 8 minutes   For Time: 30 Burpees Over Dumbbell 30 DB Clean & Jerk@22.5/15kg 30 Burpees Over Dumbbell 30 T2B Score = Time Tuesday E2MOM 6 X 1 Power Clean + Hang Clean@80% of 1RM Power Clean   For Time: 30 Wallballs@9/6kg 30… Read more »

Affiliate Program 26/02/2018

Monday For Time: 400m Run 21 Front Squats@70/50kg 400m Run 15 Front Squats@80/60kg 400m Run 9 Front Squats@90/70kg Score = Time   Rest 15 minutes   For Time: 3 Rounds 20 Calorie Assault Bike 20 Heavy Wallballs@14/9kg 40 Double Unders Score = Time Tuesday 5×3 Clean Singles@85/90% (Rest 2 minutes between sets)   5×3 Push… Read more »

Affiliate Program 19/02/2018

Monday AMRAP 7 6 Thrusters@60/40kg 12 C2B Pull-Ups 24 Pistols 48 Double Unders Score = Reps   (Rest 13 minutes)   AMRAP 7 12/10 Calorie Ski Erg or Assault Bike 10 Box Jumps@24/20″ 8 Deadlifts@120/80kg Score = Reps Tuesday For Time: 5 Rounds 10 DB GTOH@30/22.5kg 10 T2B 3 Rounds 20 DB Single Arm Alt Snatch@30/22.5kg… Read more »

Affiliate Program 12/02/2018

Monday For Time: 15-12-9-6 Calorie Row STOH@60/40kg Score = Time   (Rest 10 minutes)   For Time: 15-12-9-6 Calorie Assault Bike or Ski Erg Hang Power Clean@60/40kg Score = Time Tuesday 5×5 Clean Singles@80/85% (Rest 2 minutes between sets)   5×5 Push Press@80% (Rest 2 minutes between sets)   After Class Extra: 6×4 Front Squat@80%… Read more »

Affiliate Program 05/02/2018

Monday For Time: 50 Calorie Row 40 Pull-Ups 30 STOH@60/40kg 20 Pistols (1 rep = both legs) 10 Ring Muscle Ups Score = Time Tuesday 6X1 Clean + 2 Hang Clean@70/80% of 1RM Clean  (Rest 2 minutes between sets)   5×5 Clean Pull@100/110% of 1RM Clean (Rest 2 minutes between sets)   After Class Extra: 6×3… Read more »

Affiliate Program 29/01/2017

Monday Skill: Ring Muscle Ups   For Time: 5 Rounds 20 Calories 15 Burpeess 10 DB Push Press@22.5/15kg 5 Ring Muscle Ups Score = Time Tuesday Lifting every 3 minutes:  6X1 Snatch + 2 Hang Snatch@70/80% of 1RM Clean  Or Snatch Technique Work    For Time: 30-20-10 DB Alt Snatch@22.5/15kg Double Unders Sit-Ups Score =… Read more »