CrossFit Colosseum
Feed the Warrior Within!

Archive for June, 2011

30/06/11

Thu ,30/06/2011

Workout Of the Day


Skill of The Week - KB Swing to Goblet Squat
Strength - Bench 5@75%, 3@85%, Max @95%

3 Rounds with a 5min cap per Round
No Rest Between Rounds

500m Row
5/5 KB Snatch 24/16
Max Push-ups with release

Total Push-ups is your score

29/06/11

Wed ,29/06/2011

Workout Of the Day

 


Skill of The Week - KB Swing to Goblet Squat


21-15-9


Deadlift 315#/205#

Box Jump 30"/24"

28/06/11

Tue ,28/06/2011

Workout Of the Day


Skill of The Week - KB Swing to Goblet Squat
Strength - Deadlift 5@75%, 3@85%, Max @95%

For Time

50 Double Unders
250m Row
200m Run
100 Double Unders
500m Row
400m Run
150 Double Unders
750m Row
600m Run

27/06/11

Mon ,27/06/2011

Workout Of the Day


Skill of The Week - KB Swing to Goblet Squat
Strength - Press 5@75%, 3@85%, Max @95%

"Helen"
3 Rounds For Time

400m run
21 KB Swings 24/16
12 Pull-ups

26/06/11

Sun ,26/06/2011

Workout Of the Day


Skill of The Week - Back Levers
 
15 Min As Many Rounds As Possible

250m Row
10 Power Snatch 75#/55#

25/06/11

Sat ,25/06/2011

Workout Of the Day


Skill of The Week - Back Levers

5 Sets of 2 Front Squats Into 1 Jerk
Rest as Needed
Go as Heavy as Possible

24/06/11

Fri ,24/06/2011

Workout Of the Day


Skill of The Week - Back Levers
Strength - Squat 3@70%, 3@80%, Max @90%

3 Rounds of As Many Reps As Possible

1 min Double Unders
1 min Slamball 12#/9#
1 min Ring Push-ups
1 min rest

 

23/06/11

Thu ,23/06/2011

Workout Of the Day


Skill of The Week - Back Levers
Strength - Bench 3@70%, 3@80%, Max @90%


For Time

50 Thrusters @ 50% Bodyweight

Immediate 5 Chest to Bar Pull-up
penalty every time you drop the bar

22/06/11

Wed ,22/06/2011

Workout Of the Day


Skill of The Week - Back Levers

30 min Run

In 30 minutes cover as
much distance as possible

 

21/06/11

Tue ,21/06/2011

Workout Of the Day


Skill of The Week - Back Levers
Strength - Dead Lift 3@70%, 3@80%, Max @90%

15 min As Many Rounds As Possible

20 Double Unders
15 Squat Cleans 95#/65#
10 Toes to Bar