James Deag, Author at CrossFit Colchester Events

February 2023 Same Sex Pairs [Cat1]

Posted on February 5, 2023February 5, 2023 by James Deag

Event 1
Event 2
Event 3

0-3 MINS
500 / 400M ROW
MAX EFFORT GTOH
36 MINS
500 / 400M ROW
MAX EFFORT GTOH
6-7 MIN
TRANSITION
7-12 MINS
MAX EFFORT CLEAN 6 JERK
12-15 MINS
500 / 400M ROW
MAX EFFORT GTOH
SCORE 1 = REP X WEIGHT
SCORE 2 = COMBINED WEIGHT

WORKOUT 2

FOR TIME
21 Synchro Front Squats@40/25KG
42 Burpees Over Bar
15 Synchro Front Squats@40/25KG
30 Burpees Over Bar
9 Synchro Front Squats@40/25KG
18 Burpees Over Bar
6 Synchro Front Squats@40/25KG
12 Burpees Over Bar
3 Synchro Front Squats@40/25KG
6 Burpees Over Bar

Score = Time
Cap 10 mins

WORKOUT 3

Buy In = 50 Synchro Box Jumps@24/20”

5 ROUNDS
10 Synchro Alt DB Hang Snatch @ 15/10kg
10 Synchro Alt OH Lunges
50 Skips

Buy Out = 50 Synchro Box Jumps@24/20”

Score = Time
Cap 10 mins

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November 2022 Mixed Sex Pairs [Cat1]

Posted on February 5, 2023February 5, 2023 by James Deag

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..

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Sept 2022 Mixed Masters [Cat1]

Posted on February 5, 2023February 5, 2023 by James Deag

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

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August 2022 Same Sex Threes [Cat1]

Posted on February 5, 2023February 5, 2023 by James Deag

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

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May 2022 Same Sex Pairs [Cat2]

Posted on February 5, 2023February 5, 2023 by James Deag

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

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

View

Feb 2022 Pairs [Cat3]

Posted on February 5, 2023February 5, 2023 by James Deag

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

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Dec 2021 Mixed Threes Cat1

Posted on February 5, 2023February 5, 2023 by James Deag

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

View

September 2021 Mixed Masters Pairs [cat1]

Posted on February 5, 2023February 5, 2023 by James Deag

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

View

July 2021 Same Sex Pairs [Cat1]

Posted on February 5, 2023February 5, 2023 by James Deag

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

View

July 2019 Same Sex Pairs [Cat1]

Posted on February 5, 2023February 5, 2023 by James Deag

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

View

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