CrossFit Colosseum
Feed the Warrior Within!

Archive for February, 2011

28/02/11

Mon ,28/02/2011

Workout Of the Day

Skill Of the Week

Pose Running

Press 5 @ 70%, -5 @80%, – Max reps @ 90%

For Time

50 Kettle Bell  Swings

1000m Row

50 Burpees

27/02/11

Sun ,27/02/2011

Workout Of the Day

5 Rounds For Time

5 Muscle Ups

21 Double Unders

26/02/11

Sat ,26/02/2011

Workout Of the Day

“KAREN”

For Time

150 Wall Balls 20/14#

25/02/11

Fri ,25/02/2011

Workout Of the Day

Skill Of the Week

Planche Progressions

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

5 Rounds For Time

3 Dead Lifts 315/205

5 Clap Push Ups

20m Bear Crawl

24/02/11

Thu ,24/02/2011

Workout Of the Day

Skill Of the Week

Planche Progressions

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

4 Rounds For Time

15 OverHead Squats

400m Run

23/02/11

Wed ,23/02/2011

Workout Of the Day

Rope climbs today.  Wear pants or long socks!!!!

Skill Of the Week

Planche Progressions

20 min AMRAP

1 Rope Climb

10 Push Ups

15 Box Jump 20″

22/02/11

Tue ,22/02/2011

Workout Of the Day

Wed WOD will have rope climbs.  Wear pants or long socks!!!!

Skill Of the Week

Planche Progressions

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

3 Rounds for time

21 KB Swing 32/24kg

12 HSPU

400m Run

21/02/11

Mon ,21/02/2011

Workout Of the Day

Holiday Hours 10am-8pm

Skill Of the Week

Planche Progressions

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

“Elizabeth”

For time 21-15-9 reps

Clean 135 lbs

Ring Dips

20/02/11

Sun ,20/02/2011

Workout Of the Day

Holiday Hours 10am-8pm

3 Rounds for Time

Rest ratio 1:1

250 Row

500 Row

750 Row

19/02/11

Sat ,19/02/2011

Workout Of the Day

20 Min AMRAP

3 Turkish Get Ups/side

10 Pull Up

15 Double Under