CrossFit Colosseum
Feed the Warrior Within!

Archive for October, 2010

31/10/10

Sun ,31/10/2010

Workout Of the Day

3 rds for time

50 Knees to elbows

40 Sit ups

30 GHD Sit ups

20 V Snaps

10 Squats

30/10/10

Sat ,30/10/2010

Workout Of the Day

Power Clean 3-3-3-3-3

10 Min AMRAP

15 Foot rope climb

WOD for Saturday will have ROPE climbs, long pants or high socks are strongly recommended!!

29/10/10

Fri ,29/10/2010

Workout Of the Day

Squat 5-5-5

Bench 5-5-5

WOD for Saturday will have ROPE climbs, long pants or high socks are strongly recommended!!


28/10/10

Thu ,28/10/2010

Workout Of the Day

3 rds for time

500 Row

15 Knees to elbows

5 Ground to overhead 155/100

WOD for Saturday will have ROPE climbs, long pants or high socks are strongly recommended!!


27/10/10

Wed ,27/10/2010

Workout Of the Day

Dead lift 3-3-3

15 Min AMRAP

10 Kettle Bell Swings

20m Lunges with 45/25# overhead

26/10/10

Tue ,26/10/2010

Workout Of the Day

Press 5-5-5

Tabata Run

15Rds

20s work, 10 secs rest

25/10/10

Mon ,25/10/2010

Workout Of the Day

Squat 5-5-5

5 Rds for time

25 Double unders

10 Snatch  (95/65#)

5 Ring Dip

24/10/10

Sun ,24/10/2010

Workout Of the Day

For Time

800m Run

8 Thusters (95/65#)

8 Pull ups

600m Run

6 Thusters

6 Pull ups

400m Run

4 Thusters

4 Pull ups

200m Run

2 Thusters

2 Pull ups

23/10/10

Sat ,23/10/2010

Workout Of the Day

Power Clean 3-3-3-3-3

For Time

15 Push ups w/release

10m run

14 Push ups

10m run

13 Push ups

10m run

till

1 Push ups

10m run

22/10/10

Fri ,22/10/2010

Workout Of the Day

For Time

150 Kettle bell 24/16