CrossFit Colosseum
Feed the Warrior Within!

Archive for May, 2011

31/05/11

Tue ,31/05/2011

Workout Of the Day


Skill of the Week - Pistols
Strength - Deadlift 5 @75%, 3 @85%, max @95%


"Jacket of Pain"
For Time
400m run
100 Push Press 45#/35#
400m run
75 Push Press 45#/35#
400m run
50 Push Press 45#/35#
400m run
25 Push Press 45#/35#

30/05/2011

Mon ,30/05/2011

Workout Of the Day

Skill of the Week - Pistols
Strength - Press 5 @75%, 3 @85%, max @95%
For Time
100 Burpees

29/05/11

Sun ,29/05/2011

Workout Of the Day

Skill of The Day - Kettle Bell Work
"Baseline"
For Time
500m Row
40 Air Squat
30 Sit Up
20 Push Up
10 Pull Up

28/05/11

Sat ,28/05/2011

Workout Of the Day

 

Skill of The Day - Kettle Bell Work
"Quad Killer"
For Time
Run the 800m Overpass 
On the way out stop at each street light and perform 10 air squats

 

27/05/11

Fri ,27/05/2011

Workout Of the Day

 

Skill of The Day - Kettle Bell Work
Strength - Back Squat 3 @70%, 3 @80%, max @90%
"Death by Front Squat"
155#/115#
Every Minute On The Minute do 1 FS 
continue to add one FS till you can't complete the reps in the allotted time.

26/05/11

Thu ,26/05/2011

Workout Of the Day

 

Skill of The Day - Kettle Bell Work
Strength - Bench 3 @70%, 3 @80%, max @90%
6 Rounds For Time
200m Run
10 Toe through rings

25/05/11

Wed ,25/05/2011

Workout Of the Day

Skill of The Day - Kettle Bell Work
15 min As Many Rounds/Reps As Possible
35 Double Unders (if doing singles triple up)
14 Lunges
5 Power Cleans 155#/115#

24/05/11

Tue ,24/05/2011

Workout Of the Day

 

Skill of The Day - Kettle Bell Work
Strength - Dead Lift 3@70%, 3@80%, Max @90%

 

For Time

"Upside Down Fran"
9-15-21
Thrusters 95#/65#
Pull-ups



				

23/05/11

Mon ,23/05/2011

GYM IS CLOSED TODAY MONDAY MAY 23rd FOR VICTORIA DAY

22/05/11

Sun ,22/05/2011

Workout Of the Day

 

Skill of The Day - L-Sits
15min As Many Rounds As Possible
5 Burpees
10 MYSTERY MOVEMENT ....
15 Sit Ups
GYM WILL BE CLOSED MONDAY MAY 23rd FOR VICTORIA DAY