CrossFit Colosseum
Feed the Warrior Within!

19/05/11

     Posted on Thu ,19/05/2011 by paul

Workout Of the Day

Skill of The Day- L-Sits
Strength – Back Squat 5 @65%, 5 @75%, Max @ 85%



"E Caf" 
Complete 10 rounds:  Row for 1 minute, rest for 1 minute. *Row for 1 minute as many meters as you can, rest one minute.
 *Continue this cycle for a total of 20 minutes.
 *Your score is the total amount of meters rowed - goal is row at least 3000 meters.
 *Penalty is 1 handstand push up for every 5 meters under 3000 meters.
 

10/05/11

     Posted on Tue ,10/05/2011 by paul

Workout ODay

Skill of Day- Burgener Warmup

Strength – Deadlift 5 @ 40, 3 @ 50%, Max @ 60%

5 Rounds For Time

20 Overhead walking Lunges  45/25#
40 Double-Unders

09/05/11

     Posted on Mon ,09/05/2011 by paul

Workout ODay

Strength – Press 5 @ 40, 3 @ 50%, Max @ 60%

4 Rounds For Time

5 Over Head Squat  135/90#

12 Toe  to Bar

400m Run

06/05/11

     Posted on Fri ,06/05/2011 by paul

Workout ODay

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

6 Rounds

3 Min As Many Rounds As Possible

3 Power Cleans

6 x Ring Dip

21 Double Unders

05/05/11

     Posted on Thu ,05/05/2011 by paul

Workout Of the Day

Strength – Bench Press 5 @ 75, 3 @ 85%, Max @ 95%

8 Rounds For Time

5 Thrusters 135/95#

200m Run

04/05/11

     Posted on Wed ,04/05/2011 by paul

Workout Of the Day

30 Muscle ups

or

5 Rounds

Max Pull ups

Max Ring dips

3 minute rest between rds

03/05/11

     Posted on Tue ,03/05/2011 by paul

Workout Of the Day

Skill of the Week –  Muscle Ups

“Kelly”

5 Rounds For Time

400m Run

30 Box Jump 20″

30 Wall Ball 20/14#

02/05/11

     Posted on Mon ,02/05/2011 by paul

Workout Of the Day

Press 5@ 75% 5@ 85% 5@ 95

21-15-9
Kettle bell Swings
Ring push ups