CrossFit Colosseum
Feed the Warrior Within!

Archive for April, 2011

28/04/11

Thu ,28/04/2011

Workout Of the Day

Skill of the Week ~ Barbell Complex

7 Rounds For Time
30 Double Unders
15 clap push-ups

Gym will be closed Saturday Apr 30 and Sunday May 1 for a level 1 Cert and UFC

27/04/11

Wed ,27/04/2011

Workout Of the Day

Skill of the Week ~ Barbell Complex

3 Rounds For Time
15 Squat Snatch 75/55
400m run
20 Supine row

Gym will be closed Saturday Apr 30 and Sunday May 1 for a level 1 Cert and UFC

26/04/11

Tue ,26/04/2011

Workout Of the Day

Skill of the Week ~

Press 5@ 70% 5@ 80% 5@ 90%

500 m row (1)
10 thrusters @ 95/65
500 m row
1 Thruster for every second slower than 1st 500 M
500 m row
1 Thruster for every second slower than 1st 500 M
500 m row
1 Thruster for every second slower than 1st 500 M
( 1st 500m row is a SPRINT !! )

Gym will be closed Saturday Apr 30 and Sunday May 1 for a level 1 Cert and UFC

25/04/11

Mon ,25/04/2011

Holiday Hours

Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1

24/04/11

Sun ,24/04/2011

Week 4 Workout

The Colosseum will open at 900am Sunday First heat kicks off at 0930 the every 1/2 hr till everyone is done.
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans
10 Toes to bar
15 Wall balls

SCORE SHOULD BE SUBMITTED IMMEDIATELY FOR VALIDATION

Holiday Hours
9am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1

23/04/11

Sat ,23/04/2011

Workout Of the Day

Skill of the Week Kettle Bell Swings

50 Push-ups on the rings with ” punch outs ” ( when you straighten arms one at a time in the bottom of the push-up)
FOR STRICT FORM!

Holiday Hours

10am-2pm Saturday 23 Apr

10am-2pm Sunday 24 Apr

Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1

22/04/11

Fri ,22/04/2011

Workout Of the Day

Skill of the Week Kettle Bell Swings

Back Squat 5@75% 3@85% Max@95%

For Reps
4min MAX calorie row
3min MAX pull-up
2min MAX Back Squat 75% body weight
1min MAX Shoulder to Overhead 135/95
NO REST BETWEEN

Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1

 

21/04/11

Thu ,21/04/2011

Workout Of the Day

Skill of the Week Kettle Bell Swings

Bench Press 5@75% 3@85% Max@95%

For Time
35-25-15
Box Jump 24″/20″
Wall Ball 20/16

Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1

20/04/11

Wed ,20/04/2011

Workout Of the Day

Skill of the Week ~ KB Snatch

For Time
200 Double unders
5 burpee penalty for every break/trip

Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1

 

19/04/11

Tue ,19/04/2011

Workout Of the Day

Skill of the Week ~ KB Snatch

5 rounds of 7 reps of Bear Complex 135/95#

2 min rests in between rounds

1 rep = Power Clean,  Front Squat, Push-Press, Back Squat, Push-Press

 

Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1

5 rounds of 7 reps of Bear Complex