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Programming for Week Commencing 14th November

Monday:
4 X 8 Strict HSPU or Progressions
Rest 2 Minutes
4 X 8 Strict Pull-ups or Progressions
Rest 90 Seconds
4 X 12 Ring Dips or Progressions
Rest 90 Seconds
12 EMOM
E- 6 Strict T2B or Progressions
O- 30 Sit-ups / 15 GHD Sit-ups
Tuesday:
6 X 1 Snatch + 1 Hang Snatch @85%
Rest 2 Minutes
12 EMOM
5 Hang Snatch @60%
After Class Extra:
Back Squat 5 X 5 @70%
Wednesday:
In Pairs:
200 X Thrusters @42.5/30kg ๐๐ฝ๐๐ฝ
Every time you change run 100m ๐๐ผ๐๐ผ
Rest 5 minutes
5 Rounds
12 X Strict Pull Ups @10/7kgs Vest
18 X Partner Med Ball Sit-ups / GHD
Thursday:
Establish a Heavy for the Day 1 x Clean and Jerk
100 X DUs
5 X Clean & Jerk @90/60kgs
75 X DUs
5 X Clean & Jerk @80/55kgs
50 X DUs
5 X Clean & Jerk @70/50kgs
After Class Extra:
6 X 4 Front Squat @80%
Rest 2 / 3 Minutes
Friday:
Pistol – Progressions, Conditioning and Mobility
In teams of 3-5 rotating every 5 minutes for 30mins:
A) Max Effort (ME) Double Sandbag Farmers Carry @2 x 45/30kgs ๐
B) ME Sled Push & Pull @Bodyweight+ ๐
C) ME Tyre Flips X 6/4 + Sledgehammer Strikes X 14/10 ๐
After Class Extra:
3 Rounds
30/15 X Sit Ups / GHD
20/10 X Press Ups / HSPU
10/5 X Strict Pull-ups / Bar MU
Saturday:
Pairs Relay
10 Rounds
Row 200m
20 x Box Jumps @24/20″
Rest 7 Minutes
Pairs Relay
10 Rounds
50 X DUs
15 X Burpees
Gymnastics:
Basic Acro – Beginner Level
(Hand Balancing / Cartwheels / Round Offs / Handstand into Forward Tuck Rolls)
Sunday:
Hero Workout ‘Severin’
50 X Strict Pull-ups
100 X Hand Release Push-ups
5k Run
*With 10/7kg Vest
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Programming for Week Commencing 7th November

Monday:
Spilt Jerk Technique Drills
Work up to a Heavy Clean + 2 Front Squats + 1 Split Jerk
12 EMOM @80%โฌ๏ธ
1 Clean + 1 Front Squat + 1 Jerk
After Class Extra:
Front Squat 6 X 3 @80%
Rest 2 / 3 Minutes
Tuesday:
Deadlift 5 X 10 @60%
Rest 2 Minutes
A.1 Chin-Up 4 X 8
A.2 Strict Ring Dip 4 X 8
Rest 30 / 90 Seconds
B.1 Strict T2B 4 X 6
B.2 Strict HSPU 5 X 5
Rest 30 / 90 Seconds
After Class Extra:
Tabata Hollow Body Hold
(8 Rounds: 20 seconds on 10 seconds rest)
Wednesday:
Handstand Walking
‘Jackie’
1000m Row
50 thrusters @20/15kg
30 Pull-ups
Thursday:
6 X 2 Power Snatch @80%
Rest 2 Minutes
5 X 5 Snatch Grip Push Press
Rest 90 Seconds
4 X 6 Back Squat @80%
Rest 2 / 3 Minutes
Friday:
๐๐๐ฝTamara and David Thornton’s Birthday Workout!! ๐๐ฝ๐
In Pairs
12 AMRAP
10 X HSPU
20 X Power Snatch @50/35kg
30 X T2B
2 X Rope Climbs
Rest 7 minutes
12 Rounds
10 X Hang Power DB Clusters @2 X 20/15kg
10 X Burpees
Relay: Partner A completes one round whilst Partner B rests, then swap.
Saturday:
In Pairs
30 AMRAP
30 Sandbag Cleans @45/30kg
40 Sandbag Box Step Ups @24/20″
50 DUs
60 Cal Row
Gymnastics:
Human Flag Progressions
Sunday:
Remembrance Day WOD
18 AMRAP
โจ11 X Hang Power Snatches 35/25kgโจ
11 X Burpeesโจ
11 X Thrusters 35/25kgโจ
11 X Pull ups
On the 11th minute pause for 1 whole minutes silence before carrying on.
Programming for Week Commencing 31st October

Monday:
Buy in:
800m Run ๐๐ผ
100 DUs
5 Rounds
15 Down Ups onto a plate @20/15kg
15 GTOH with plate @20/15kg
100m overhead plate carry @20/15kg
Buy out:
100 DUs
800m Run ๐๐พ
Tuesday:
Barbell Cycling
Power Clean
10-8-6-4-2
Push Jerk
10-8-6-4-2
Clean
10-8-6-4-2
Spilt Jerk
10-8-6-4-2
After Class Extra:
5 X 5 Front Squat @75%
Rest 2 Minutes
Wednesday:
In Pairs:
12 AMRAP
200m run with Sandbag @45/30kg
40 X Pistols @10/7kg
30 X Synchro Med Ball sit-ups @9/6kg
2 X Rope Climbs
Rest 7 Minutes
For Time:
10 Rounds
10 X Dumbbell Thrusters @2 X 20/15kg
12 X Over Sandbag Facing Burpees
14 Box Jumps @24/20″
Partner A – 10 X DB Thrusters
Partner B – 12 X Over Sandbag Facing Burpees
Both do 7 alternating Box Jumps each then swap!
Thursday:
Squat Therapy / Mobility
Establish a 1RM Back Squat
‘Karen’
150 Wall Balls For Time @9/6kgs
Friday:
Establish a Heavy for the Day 1 X Snatch + 2 X Hang Power Snatch + 3 X Overhead Squat
For Time:
10-8-6-4-2
Overhead Squat @60/40kg
Man Maker @2 X 20/15kg
2-4-6-8-10
After Class Extra:
50-40-30-20-10
Air Assault Bike Calories
Rest between each internal as long as it takes to complete each interval
Saturday:
In Pairs:
๐ฃ๐ปPairs Conditioning๐๐ป
Row 5K
Every 500m both run 400m
After Class Extra:
3 Rounds
10 Strict T2B / Leg / Knee Raises
30 Sit Ups / GHD
Gymnastics:
Toes to Bar Inverted Technique
Sunday:
Hero workout ‘Klepto’
4 Rounds For Time
27 X Box Jumps @24/20″
20 X Burpees
11 X Cleans @65/45kg
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Programming for Week Commencing 24th October

Monday:
‘KarinaFit’ (Karina’s Leaving WOD!) ๐
14 AMRAP
40 X DUs
30 X Wallballs @9/6kg
20 X KB Snatches @24/16kgs
10 X Ring Dips
Rest 10 Minutes
14 AMRAP
10 X Box Jumps @30/24″
20 X KB Swings @24/16kgs
30 X Sit Ups / V-Ups / GHD
Tuesday:
Establish a Heavy for the Day 3 x Power Clean / Work on Power Clean Technique
Power Clean Cycling Technique
‘Elizabeth’
21-15-9
Clean @62.5/42.5kgs
Ring Dips
After Class Extra:
6 X 4 Front Squat @80%
Rest 2 / 3 minutes
Wednesday:
Strict Press 4 X 10 @60%
Rest 2 Minutes
Bench Press 4 X 8 @70%
Rest 2 Minutes
50 Strict Pull-Ups
Every time you break 20/15 Press ups
100 Sit Ups / GHD
Thursday:
30 EMOM
1 – 15 X Calorie Row
2 – 15 X Pull-ups / Ring Rows
3 – 15 X Burpees
4 – 15 X Toes to Bar
5 – 15 X Wallballs 9/6kg
6 – 15 X HSPUs / HSPU Progressions
Friday:
Work up to a Heavy Snatch + Hang Snatch
20 EMOM @80%โฌ๏ธ
Snatch + 2 X Hang Snatch
After Class Extra:
4 X 8 Back Squat @70%
Saturday:
In Pairs
14 AMRAP
60 X Calorie Row
50 X T2B
40 X Wallballs @9/6kg
30 X Power Clean @60/40kg
20 X Muscle Ups / C2B / Pull-Ups
Rest 10 minutes
5 Rounds
20 X KB snatch @24/16kg
20 X Synchronised Burpees
Gymnastics:
Muscle Ups!
Sunday:
The Gym will be closed for Sunday only as Team Spitfire and an army of supporters will be at the Battle of the Beasts in Colchester!!! This is the perfect opportunity to come and see a first class CrossFit competition and get inspired from some of the UKs and Europes finest athletes. There are a number of athletes from across the region including CrossFit Colchester and CrossFit Iceni that have worked really hard to qualify, so please come and show your support!
https://www.eventbrite.co.uk/e/battle-of-the-beasts-2016-tickets-22178549639
Programming for Week Commencing 17th October

Monday:
A.1 Ring Dip 4 X 10
A.2 Strict Pull-Up 4 X 10
A.3 Strict Press 4 x 10 @60-70%
Rest 30 seconds / 30 seconds / 2 minutes
5 Rounds
10 X Hang Power Clean @40/30kg
20 X Push Press @40/30kg
10 X Pull Up
20 X Press Up
After Class Extra:
A.1 2 X 20 Band Tri Push Down
A.2 2 X ME L-Sit Hold (Box or Paralettes)
Rest 30 seconds / 2 minutes
Tuesday:
In Pairs
200m Plate Overhead Carry @20/15kg
60 Wallballs @9/6kg
60 Synchronised Burpees
200m Plate Overhead Carry @20/15kg
60 Step Out Goblet Lunge @32/24kg
60 Goblet Squat @32/24kg
200m Plate Overhead Carry @20/15kg
60 Calorie Row
60 DUs (each)
200m Plate Overhead Carry @20/15kg
Wednesday:
Build up to a heavy for the day 1 x Power Snatch + 1 x Hang Power Snatch (or work on Power Snatch technique)
10 EMOM @70/80%โฌ๏ธ
1 x Power Snatch
1 X Hang Power Snatch
6 x 3 Back Squat @80%
(Rest 2 minutes)
Thursday:
Handstand Walking / Static Hold Technique and progressions
In teams of 3-5 rotating every 5 minutes for 30mins:
A) ME Farmers Carry @32/24kgs
B) ME Sled Push X 2 @Bodyweight+
C) ME Tyre Flips X 6/4 + Sledgehammer Strikes X 14/10
Friday:
Deadlift 4 X 8 @70%
Rest 2 minutes
Build to a heavy triple Squat Clean + 1 Split Jerk
12 EMOM
7 Clusters @60%โฌ๏ธ
After Class Extra:
Front Squat 6 X 2 @85%
(Rest 2 minutes)
Saturday:
In Pairs
15 synchronised down ups
Partner A completes:
20 Goblet squats 32/24kg
15 KB swings 32/24kg
15 synchronised down ups
Partner B completes:
20 Goblet squats 32/24kg
15 KB swings 32/24kg
….etc until 6 full rounds have been completed
Rest 10 minutes
21-18-15-12-9-6-3
Thrusters @20/15kg
DUs
60-50-40-30-20-10
Gymnastics:
Planche Progressions (Paralettes)
Sunday:
Hero workout ‘Bradshaw’
10 Rounds:
3 X HSPU
6 X Deadlifts @102.5/70kg
12 X Pull Ups
24 X DUs
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.