Category: Uncategorised

CrossFit Colchester Affiliate Program 26/08/2019

Monday Bank Holiday Special In Teams of 3 Running clock 0-20 For Time: (1 Person Working) 60 Hang Power Clean & STOH@40/30kg 50 Hang Power Clean & STOH@50/35kg 40 Hang Power Clean & STOH@60/40kg 30 Hang Power Clean & STOH@70/50kg 20 Hang Power Clean & STOH@80/60kg 10 Hang Power Clean & STOH@90/70kg Score = Time… Read more »

CrossFit Colchester Affiliate Program 19/08/2019

Programmed by Tom Lawrence Monday 20 Minutes to work up to a heavy 1 Rep Front Squat For time: 200m Run (together) 100 Synchronised Air Squats 50 Pull-Ups 50 T2B 200m Run (together) 80 Synchronised Air Squats 40 Pull-Ups 40 T2B 200m Run (together) 60 Synchronised Air Squats 30 Pull-Ups 30 T2B 200m Run (together)… Read more »

CrossFit Colchester Affiliate Program 29/07/2019

Less burpees more lifting this week, it’s too hot for burpee. Apart from Saturday as I don’t want you to completely forget how to get on the floor and up again! WK 8 Monday EMOM 20 1 – 3 Squat Clean@75% 2 – 25% of your Max Strict HSPU or 1/2 Slow & Controlled Wall… Read more »

CrossFit Colchester Affiliate Program 22/07/2019

Monday Strength E3MOM Back Squat 6×4 @80% Conditioning AMRAP 6 5 Push Press @50/35KG 8 T2B 13 Wallballs @9/6KG Rest 3 minutes AMRAP 6 5 Power Clean @50/35KG 8 HSPU 13 Wallballs @9/6KG Rest 3 minutes AMRAP 6 5 Squat Clean @50/35KG 8 C2B/Pull ups 13 Wallballs @9/6KG Tuesday Conditioning “DT” For Time: 5 Rounds… Read more »

CrossFit Colchester Affiliate Program 15/07/2019

Monday For Time: 30 STOH@35/25kg 15 Over Bar Burpee 30 Front Squat@35/25kg 15 Over Bar Burpee 30 Thrusters@35/25kg 15 Over Bar Burpee Score = Time Cap = 12 Minutes E3MOM 6X3 Back Squat@80% Tuesday E3MOM 5X3 Deadlift@80% 5 Rounds Each In Pairs IGYG Full Round 250/200m Row 20 Russian KB Swings@24/16kg 20 Goblet Lunges@24/16kg Score… Read more »

CrossFit Colchester Affiliate Program 08/07/2019

Monday  Front Squat E3MOM 6×2@80% Conditioning For Time: 21-15-9 Thrusters@50/35kg Over Bar Burpees Score = Time Tuesday  Deadlift E3MOM 5×5@75% Conditioning For Time: Run 3.2km Score = Time Cap = 25  Wednesday In Pairs – Shared However For Time: 30 Squat Snatch@60/40kg 50 T2B 70 Cal Row 20 GTOH@80/55kg 40 Pullups 60 Cal Row 10… Read more »

CrossFit Colchester Affiliate Program 01/07/2019

WK4 Programmed by: Tom Lawrence Monday E3MOM 6×2 Front Squat@80% Inbetween sets practice moving the DB like Ninjas ready for the workout 1 – 2 – DB Thruster 3 – 4 – DB Snatch 4 – 6 – Alt DB Hang Clean and Press Warm up Gymnastics “A Microwave 4 Minutes” AMRAP 4 Buy in… Read more »

CrossFit Colchester Affiliate Program 24/06/2019

WK3 Programmed by: James Deag   Monday Skill 5 minute recap on Push Jerk – PVC Pipe only   Strength E3MOM 6×2 Front Squat@80% In between sets complete 5 Push Jerks, building to the weight being used in the workout.   Conditioning 7 minute AMRAP “Goblet Cindy” 5 Pull Ups 10 Push Ups 15 Goblet… Read more »

CrossFit Colchester Affiliate Program 17/06/2019

WK2 Programmed by: Hannah Osborne Monday A. Strength E3MOM 6×2 Front Squat@80% B. Conditioning AMRAP 8 2,4,6,8,10……. Alt Pistols T2B Score = Reps  Rest 4 Minutes AMRAP 8 2,4,6,8,10……. Wallballs@9/6kg Burpees Score = Reps   Tuesday A. Strength E3MOM 5×3 Deadlift@75% B. Conditioning EMOM 16 1 – 10 Strict Pull Ups 2 – 20 Press… Read more »

CrossFit Colchester Affiliate Program 10/06/2019

  WK1 Monday A. Strength E3MOM 6×2 Front Squat@80% B. Conditioning  AMRAP 12 10 Hang Squat Clean@50/35kg 8 T2B 6 Over Bar Burpees Score = Reps    Tuesday A. Strength E3MOM 5×5 Deadlift@70% B. Conditioning  For Time: 5 Rounds 8 Hang Power Snatch@42.5/30kg 32 Double Unders Score = Time   Wednesday For Time: In Pairs… Read more »