November 2022 Mixed Sex Pairs [Cat1]
![November 2022 Mixed Sex Pairs [Cat1]](https://crossfitcolchesterevents.co.uk/wp-content/uploads/2021/05/Screenshot-2021-06-04-at-11.43.22-1-e1623155885475.png)
- Event 1
- Event 2
- Event 3
FOR TIME
150 CALORIES
STARTING WITH AND EVERY 3 MINS
FOR FIRST 50 CALS
15 FRONT SQUATS
15 OVER BAR BURPEES
FOR SECOND 50 CALS
15 STOH
15 OVER BAR BURPEES
FOR THIRD 50 CALS
15 THRUSTERS
15 OVER BAR BURPEES
The Lift
EMOM6
Minute 1 - Player 1
Minute 2 - Player 2
Each athlete select a weight and must hit their chosen weight for a Cluster within their minute
Weights cannot be changed
Score = reps x weight achieved
AMRAP 10
6 DEVILS PRESS @ 1 x 10/15kg
6 OVER BOX JUMPS
9 DEVILS PRESS
9 OVER BOX JUMPS
12 DEVILS PRESS
12 OVER BOX JUMPS
15, 18, 21..
Sept 2022 Mixed Masters [Cat1]
![Sept 2022 Mixed Masters [Cat1]](https://crossfitcolchesterevents.co.uk/wp-content/uploads/2021/06/Screenshot-2021-06-28-at-15.07.17-e1624889714600.png)
- Event 1
- Event 2
- Event 3
For time
10 Syncro GTOH @ 40/25kg
20 Syncro Front Squats
30 Burpees to Target
40 Calorie Row (Split)
30 Burpees to Target
20 Syncro Front Squats
10 Syncro GTOH
WORKOUT 2
FOR TIME:
Partner Wall Balls
50-40-30-20-10
Unbroken Single Unders
10-20-30-40-50
Calorie Ski
20-20-20-20-20
AMRAP8
10 Box Jump Overs
10 Single DB Snatch @ 15/10kg
10 Double DB Devils Press
10 Box Jump Overs
10 Double DB STOH
10 Box Jump Overs
10 DB Hang Clean & Jerk
August 2022 Same Sex Threes [Cat1]
![August 2022 Same Sex Threes [Cat1]](https://crossfitcolchesterevents.co.uk/wp-content/uploads/2021/06/Screenshot-2021-06-28-at-15.06.41.png)
- Event 1
- Event 2
- Event 3
Heavy Complex:
3 Deadlifts
2 Hang Power Cleans
1 Shoulder To Overhead
(Score = Weight)
1 minutes transition
For Time:
12-1 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
3 Synchronised Burpees
(Score = Time)
FOR TIME:
P1 - 900 Meter Run
P2 - 900 Meter Row
P3 - 90 Wallballs
P1 - 600m Meter Run
P2 - 600 Meter Row
P3 - 60 Wallballs
P1 - 300 Meter Run
P2 - 300 Meter Row
P3 - 30 Wallballs
For time
6-9-12-9-6
Worm C&J (80kg)
Calorie Ski
Worm Lunge
Calorie Ski
May 2022 Same Sex Pairs [Cat2]
![May 2022 Same Sex Pairs [Cat2]](https://crossfitcolchesterevents.co.uk/wp-content/uploads/2022/06/Screenshot-2022-06-30-at-6.03.48-PM.png)
- Event 1
- Event 2
- Event 3
- Event 4
5 Minutes to Establish a 1rm Front Squat
Score = Combined Weights
For Time:
3-2-1 Front Squat
15-12-9 Bar Facing Burpees
15-12-9 Bar Facing Burpees
3-2-1 Front Squat
Score = Time
Score = Combine Weight
This is an IGYG workout. Athletes can choose different weights but must stick to the weight they choose for all reps.
AMRAP8
Max Calorie Row
EMOM 3 Syncro Devils Press @ 1 x 22.5/15kg
(Score = Calories)
Straight into
AMRAP2
Pull Ups
(Score = Reps)
For Time
30 Calorie Ski
15 TTB
15 GTOH
60 Double Unders
15 TTB
15 GTOH
60 Double Unders
15 GTOH
15 TTB
30 Calorie Ski
Score = Time
Feb 2022 Pairs [Cat3]
![Feb 2022 Pairs [Cat3]](https://crossfitcolchesterevents.co.uk/wp-content/uploads/2021/06/79639899_1918450571619056_24639230944739328_n.jpeg)
- Event 1
- Event 2
- Event 3
- Event 4
EMOM6
9-6-3 Thrusters
Score is combined weight
Athletes choose a weight per rep/minute and have one attempt to hit the prescribed reps with their chosen weight
For Time
42-30-18
Thrusters @ 42.5/30kg
Pull Ups
AMRAP10
2 Rounds
48 Calorie Row
24 HSPUs
12 Double DB Devils Press @ 22.5/15kg
(Score is Time)
Into
Max Distance Handstand Walk
(Score is Distance)
30 Calorie Ski
20 Snatch @ 60/40kg
20 Cleans @
10 Bar Muscle Ups
30 Calorie Ski
10 Snatch @ 80/50kg
10 Clean
10 Bar Mucle Ups
30 Calorie Ski
5 Sntach @90/55kg
5 Clean
10 Bar Muscle Ups
Dec 2021 Mixed Threes Cat1
- Event 1
- Event 2
- Event 3
For time
P1 - 30 Cal Ski
P2 - 30 Cal Row
P3 - 30 Cal Bike
Into
30 Burpees
Repeat for a round of 20 and then 10 reps of each erg and the burpees
(Score = Time)
For Time
60 Lunges
60 Snatch
60 Thruster
2 Athletes working whilst 1 Athlete hangs from the rig
(Score = Time)
AMRAP10
3, 6, 9, 12...
Power Clean
Front Squat
STOH
Back Squat
September 2021 Mixed Masters Pairs [cat1]
![September 2021 Mixed Masters Pairs [cat1]](https://crossfitcolchesterevents.co.uk/wp-content/uploads/2021/09/IMG_7F6B04062DE0-1.jpeg)
- Event 1
- Event 2
- Event 3
- Event 4
- Event 5
EMOM3
Each athlete performs 1 clean per minute - one attempt each at each weight
Weight must remain the same throughout
Score = Weight Lifted
AMRAP7
2, 4, 6, 8, 10...
STOH @ 40/25kg
Burpees
Score = Reps Completed
150 Calorie Bike For Time
Score = Time
For Time
50 Wall Balls (9kg/6kg)
25 Weighted Step Overs @ 22.5/15kg
10 Lengths OH Lunge
25 Weighted Box Step Overs
50 Thrusters
IGYG Rounds
20/15 Calorie Row
15 Cleans @40/25kg
IGYG Movements
20/15 Calorie Row
15 Power Cleans
Split
35 Calorie Row
30 Hang Cleans
July 2021 Same Sex Pairs [Cat1]
- Event 1
- Event 2
- Event 3
- Event 4
- Event 5
For Time:
50 Empty Bar Synchro Thrusters
20 Calorie Ski + Row
50 Empty Bar Synchro Thrusters
20 Calorie Ski + Row
Score = Time
5 minutes to establish a 1RM STOH
Score = Combined Weight
2 minute Power Output Power Clean
2 minute Power Output STOH
2 minute Power Output GTOH
Score = weight x reps of each bar combined
Interval 1
40 Weighted Step Overs
Max Effort synchro Burpee to Target
Interval 2
P1 - 40 Hang to Overhead
P2 - Max effort Bike Cals
Interval 3
Switch
Interval 4
40 Weighted Step Overs
Max Effort synchro Burpee to Target
10 Minutes to establish a 3RM Bench Press
Score = Combined weight
July 2019 Same Sex Pairs [Cat1]
- Event 1
- Event 2
- Event 3
Part A
AMRAP2
P1 - Max Effort Row (screen down)
P2 - Max Effort GTOH @ 40kg/25kg
AMRAP2
Swap
Part B
2 min max effort Burpee Box Jump Overs @ 20"
1 min rest
Score 1 = Row Meters
Score 2 = GTOH Reps
Score 3 = BBJO
AMRAP6
6 Hang Squat Cleans
20 Wall Balls @9kg/6kg
30 Single Skips
Score = Reps x weight
For time:
50 Calorie Ski Erg
40 Synchronised Alt DB Hang Snatch @ 15/10kg
30 Synchronised Sit Ups
20 Syncronised Thrusters @ 40kg/25kg
Score = Time
