Category: CrossFit

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 »

When Jacked Gymnastics Dropped Into CrossFit Colchester

On Sunday 7th January, CrossFit Colchester had the pleasure of Jacked Gymnastics’ company at the box, when Matt James, Owner and Head Coach, delivered a Gymnastics Seminar to a handful of The Athlete Program athletes. 09:00 – 10:30 Ring Work The day began with a quick introduction (and a delicious cup of coffee from CFC’s Fresh… Read more »

Affiliate Program 22/01/2017

Monday 5 Rounds 15 KB Swings@32/24kg 10 Burpees 5 Ring Muscle Ups Score = Time   Rest 10 minutes    5 Rounds 12 Pistols (1rep = both legs) 6 Strict HSPU 3 L-Sit/Legless Rope Climb Score = Time Tuesday Clean Singles 3×5@60% 3×3@70% 2×2@80% 2×1@90% (Rest 90 seconds between sets)   4×8 Clean Grip Deadlift@100% of… Read more »

Affiliate Program 15/01/2018

Monday AMRAP 8 50 Double Unders 25 DB Push Press 10 T2B Score = Reps   Rest 10 minutes    AMRAP 8 60 Calorie Row 30 Over Erg Burpee 15 Bar Muscle Ups Score = Reps Tuesday 5×3 Clean@80/90% of 1RM Clean (not touch and go) (Rest 2 minutes between sets)   5X3 Clean Pull@110/120% of… Read more »

Affiliate Program 08/01/2018

Monday For Time: 3 Rounds 10 Power Clean@70/50kg 15 Box Jumps@24/20″ 20 Pull-Ups Score = Time   Rest 10 Minutes    For Time: 3 Rounds 8 Bar Muscle-Ups 24 Pistols 8 STOH@70/50kg Score = Time Tuesday EMOM 10 1 Clean + 2 Hang Clean@65/75% of 1RM Clean   5X5 Clean Pull@100/110% of 1RM Clean (Rest… Read more »

Affiliate Program 01/01/2018

Monday 4 AMRAP 21-15-9 DB Thrusters@22.5/15kg Pull-Ups   Rest 6 minutes    4 AMRAP 21-15-9 DB Thrusters@22.5/15kg Pull-Ups   Rest 6 minutes    4 AMRAP 21-15-9 DB Thrusters@22.5/15kg Pull-Ups Score = Lowest Scoring Round Tuesday EMOM 10 3 Squat Cleans@70/80% of 1RM Clean   4×10 Deadlift@50/60% of 1RM Deadlift (Rest 2minutes between sets)   4×12… Read more »

Affiliate Program 25/12/2017

Monday Christmas Day Eat 5 mince For Time or Run 5k, if you have a weighted vest put it on! FYI Do not try both of these at the same time! Tuesday For Time: “Isabel” 30 Power Snatch@60-40kg Score = Time   5×5 Back Squat@80% (Rest 2minutes between sets) Wednesday For Time: 3 Rounds 20… Read more »

Affiliate Program 18/12/2017

Monday For Time: 3 Rounds 20 STOH@60/40kg 20 T2B Score = Time   Rest 10minutes    For Time: 3 Rounds 20 Front Squats@60/40kg 20 Pull-Ups Score = Time Tuesday For Time: 10 Power Clean@70/50kg 8 Power Clean@80/55kg 6 Power Clean@90/60kg 4 Power Clean@100/70kg 2 Power Clean@110/80kg Score = Time Wednesday AMRAP 6 3,6,9,12,15,18……… T2B Burpees… Read more »

Affiliate Program 11/12/2017

Monday RX For Time: 50 Pistols 15 Bar Muscle-Ups 30 STOH@60/40KG 15 Bar Muscle-Ups 50 Pistols Score = Time   Or   Scaled For Time: 50 Goblet Squats@24/16kg 15 Pull-Ups 30 STOH@60/40KG 15 Pull-Ups 50 Goblet Squats@24/16kg Score = Time Tuesday 5X5 Hang Clean@80/85%   (Rest 2minutes between sets)   4X10 Deadlift@60/70% of 1RM Deadlift… Read more »