CrossFit Colosseum
Feed the Warrior Within!

Archive for March, 2011

21/03/11

Mon ,21/03/2011

Workout Of the Day

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

Row

ON:OFF
(in seconds)
60:60
60:50
60:40
60:30
60:20
60:10
60:20……
60:60

Total distance is your score

20/03/11

Sat ,19/03/2011
Workout Week 1 – 03.16.11 – 03.21.11

Athlete Workout: Double-under / Power snatch

10 min AMRAP of:
30 Double-unders
15 Power snatch

Gym Opens at 9.00
9.30 Heat 1
10.00 Heat 2
10.30 Heat 3
11.00 Heat 4
11.30 Heat 5

19/03/11

Sat ,19/03/2011

Closed for CrossFit Movement & Mobility Cert

See you tomorrow for WOD 1 of the Opens

18/03/11

Fri ,18/03/2011

Workout Of the Day

Skill Of the Week

Rowing

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

9-15-21

Burpee

Kettle Bell Swings 24/16

17/03/11

Thu ,17/03/2011

Workout Of the Day

Skill Of the Week

Rowing

Bench 5 @ 40%, -5 @ 50%, – 5 @ 60%

For Time

1000m Row

2000m Run

1000m Row

16/03/11

Wed ,16/03/2011

Workout Of the Day

Skill Of the Week

Rowing

For Time

21-15-9

Pull Ups

Double Unders

Kettle Bell Swings 24/16kg

15/03/11

Tue ,15/03/2011

Workout Of the Day

Skill Of the Week

Rowing

Dead Lift 5 @ 40%, -5 @ 50%, – 5 @ 60%

8 Rounds For Time:

5 Power Snatches 95/65
Run 200 meters

14/03/11

Mon ,14/03/2011

Workout Of the Day

Skill Of the Week

Rowing

Press 5 @ 40%, -5 @ 50%, – 5 @ 60%

“Skin the cat”

30 times.  Strict form, No time limit.

13/03/11

Sun ,13/03/2011

Workout Of the Day

Tabata 8 rounds max effort

Wall balls (20#/ 14#)
Double under
Pull- ups

Lowest reps for each are  are added together for your score

12/03/11

Sat ,12/03/2011

Workout Of the Day

“CrossFit Total”

Deadlift + Press + Back Squat

3 attempts at each lift.

Best lifts are added together for total.