CrossFit Colosseum
Feed the Warrior Within!

Archive for March, 2011

11/03/11

Fri ,11/03/2011

Workout Of the Day

Skill Of the Week

Bridges

Back Squat 5 @ 75%, -3 @ 85%, – Max reps @ 95%

“Michael”

3 Rounds For Time

800m run

50 Back Extensions

50 Sit-ups

10/03/11

Thu ,10/03/2011

Workout Of the Day

Skill Of the Week

Bridges

Bench 5 @ 75%, -3 @ 85%, – Max reps @ 95%

Grace

30 Reps For Time
Clean and Jerk 135#

09/03/11

Wed ,09/03/2011

Workout Of the Day

Skill Of the Week

Bridges

3 Rounds For Time

15 GI Janes

500m Row

15 Wall Ball

08/03/11

Mon ,07/03/2011

Workout Of the Day

Skill Of the Week

Bridges

Dead lift 5 @ 75%, -3 @ 85%, – Max reps @ 95%

3 Rounds For Time

15 OHS (95/65#)

15 Burpees

07/03/11

Mon ,07/03/2011

Workout Of the Day

Skill Of the Week

Bridges

Press 5 @ 75%, -3 @ 85%, – Max reps @ 95%

Rowing

1000 meters with 4:00 min rest

800 meters with 3:00 min rest

600 meters with 2:00 min rest

400 meters with 1:00 min rest

200 meters

06/03/11

Sun ,06/03/2011

Workout Of the Day

3 Rounds For Time

15 Toe Through Rings

800m Run

15 Power Cleans 135/95

05/03/11

Sat ,05/03/2011

Workout Of the Day

Fire Team Workout (2 Person)

15 Min As Many Reps As Possible

300M Row

Push Jerk 135/95

1 person Rows other persons PJs.

Switch once 300m Row is complete.

They continue to rotate for 15 Min.

Total number of PJs completed by the Fire team is their score.

04/03/11

Fri ,04/03/2011

Workout Of the Day

Skill Of the Week

Pose Running

Back Squat 5 @ 70%, -5 @80%, – Max reps @ 90%

For Time

400m Lunges

03/03/11

Thu ,03/03/2011

Workout Of the Day

Skill Of the Week

Pose Running

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

4 Rounds For Time

200m Run

20m Lunges

10 Dead lift 225/155

02/03/11

Wed ,02/03/2011

Workout Of the Day

Skill Of the Week

Pose Running

For Time

“Just Plain Evil”

50-35-20

Push Press 65#

Box Jump 24″

Push ups

Sumo Dead lift High Pull 65#

Pull ups