CrossFit Colosseum
Feed the Warrior Within!

Archive for December, 2010

31/12/10

Fri ,31/12/2010

Holiday Hours

Closing @ 2pm today

1 Jan closed

Workout Of the Day

Last WOD of 2010

Back Squat 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle

Helen

Three rounds for time:

400m Run
21 Kettlebell swings 24kg
12 Pull-ups

30/12/10

Thu ,30/12/2010

Holiday Hours

31 Dec closed @ 2pm

1 Jan closed

Workout Of the Day

Bench 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle

Overhead Squat 3-2-1-1-1

29/12/10

Wed ,29/12/2010

Holiday Hours

31 Dec closed @ 2pm

1 Jan closed

Workout Of the Day

“Filthy Fifties”

For time

50 Box Jump

50 Jumping Pull Ups

50 Kettle Bell Swings

50 Walking Lunges

50 Knees 2 Elbows

50 Push Press(45#)

50 GHD Back Extentions

50 Wall Ball (20#)

50 Burpees

50 Double Unders

28/12/10

Tue ,28/12/2010

Holiday Hours

31 Dec closed @ 2pm

1 Jan closed

Workout Of the Day

Dead lift 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle

For Time

21 – 200m Run – 15 – 200m Run – 9 – 200m Run

Box Jump 24″

Kettle Bell (Russian Swing)

27/12/10

Mon ,27/12/2010

Holiday Hours

31 Dec closed @ 2pm

1 Jan closed

Workout Of the Day

Press 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle

4 Rounds for Time

4oom Row

8 Deadlift 225/145

26.12.10

Sun ,26/12/2010

Holiday Hours

26 Dec closed

31 Dec closed @ 2pm

1 Jan closed

25/12/10

Sat ,25/12/2010

Merry Christmas

Holiday Hours

25 and 26 Dec closed

31 Dec closed @ 2pm

1 Jan closed

24/12/10

Fri ,24/12/2010

Holiday Hours

24 Dec closed @ 2pm

25 and 26 Dec closed

31 Dec closed @ 2pm

1 Jan closed

Workout Of the Day

Back Squat 5 @ 40%, -5 @ 50%, – Max reps @ 60%

For time 21-15-9

Burpees

Wall Ball 20/14

23/12/10

Thu ,23/12/2010

Holiday Hours

24 Dec closed @ 2pm

25 and 26 Dec closed

31 Dec closed @ 2pm

1 Jan closed

Workout Of the Day

Bench 5 @ 40%, -5 @ 50%, – Max reps @ 60%

“Death by 400s”

4 rounds for time:

400m Row

400m Run

22/12/10

Wed ,22/12/2010

Holiday Hours

24 Dec closed @ 2pm

25 and 26 Dec closed

31 Dec closed @ 2pm

1 Jan closed

Workout Of the Day

1 Sumo Deadlift High Pull

200m Run

1 Ring Dip

2 Sumo Deadlift High Pull

200m Run

2 Ring Dip

till…

10 Sumo Deadlift High Pull

200m Run

10 Ring Dip