CrossFit Colosseum
Feed the Warrior Within!

Archive for January, 2011

31/01/11

Mon ,31/01/2011

Workout Of the Day

Dead lifts 3 @ 70%, -3 @ 80%, – Max reps @ 90%

3 Rounds For Time

25 Wall Ball

25 Burpees

30/01/11

Sun ,30/01/2011

Workout Of the Day

5 Rounds For Time

750m Row

3 minutes rest between rounds

29/01/11

Sat ,29/01/2011

Workout Of the Day

“CrossFit Football Total”
1 Rep Max of:

Power Clean
Back Squat (Low Bar)
Bench Press
Dead lift

You get three attempts at each lift. Your score is the weight used for the best attempt.

28/01/11

Fri ,28/01/2011

Workout Of the Day

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

5 rounds for time

200m Run

5 Clean (135/115#)

15 Burpees

27/01/11

Thu ,27/01/2011

Workout Of the Day

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

5 Rounds for time

400m Run

25 Ring Push ups

25 Supine Row

26/01/11

Wed ,26/01/2011

Workout Of the Day

Air Force WOD

For time:

20 Thrusters 95/65 for all bars

20 Sumo-high pulls

20 Push Jerks

20 Overhead squats

20 front squats

~For every minute on the minute you have to perform 4 burpees. 95/65

25/01/11

Tue ,25/01/2011

Workout Of the Day

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

10 Rounds

2 Power cleans Every Minute on the Minute 85% of 1RM

24/01/11

Mon ,24/01/2011

Workout Of the Day

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

15 min AMRAP

25 Double unders

10 Pull ups

10 Push Jerk

23/01/11

Sun ,23/01/2011

Workout Of the Day

8 rounds for time:

5 Power Snatches 95/65#
Row 200 meters

22/01/11

Sat ,22/01/2011

Workout Of the Day

Prowler and Tire flips