CrossFit Colosseum
Feed the Warrior Within!

Archive for September, 2011

30/09/11

Fri ,30/09/2011

Workout Of the Day

Skill of The Week Turkish get-ups - KB/barbell
Strength - Back Squat 5 @65%, 5 @75%, max @85%

For Time

30-20-10
KB Swing @ 24kg/16kg
T2B
Overhead walking lunge @ 45#/25#

29/09/11

Thu ,29/09/2011

Workout Of the Day

Skill of The Week Turkish get-ups - KB/barbell
Strength - Bench 5 @65%, 5 @75%, max @85%

For Time

1000m run
25 Supine Row
800m run
20 Supine Row
600m run
15 Supine Row
400m run
10 Supine Row
200m run
5 Supine Row

28/09/11

Wed ,28/09/2011

Workout Of the Day

Skill of The Week Turkish get-ups - KB/barbell

For Time

100 Burpees

27/09/11

Tue ,27/09/2011

Workout Of the Day

Skill of The Week Turkish get-ups - KB/barbell
Strength - Deadlift 5 @65%, 5 @75%, max @85%

For Time

500m row
21-15-9
C2B Pull-up
OHS 95#/65#
1000m row

26/09/11

Mon ,26/09/2011

Workout Of the Day

Skill of The Week Turkish get-ups - KB/barbell
Strength - Press 5 @65%, 5 @75%, max @85%

For Time

50-40-30-20-10
DU
Hand Release Push-up

25/09/11

Sun ,25/09/2011

Workout Of the Day

Skill of The Week L-sit - 1min hold in as many sets as needed
"DEATH BY CLEAN AND JERK"
135#/95#
1st min perform 1 Clean and Jerk
2nd min perform 2 Clean and Jerks
3rd min perform 3 Clean and Jerks
continue until prescribed reps cannot be performed within the minute

24/09/11

Sat ,24/09/2011

Workout Of the Day

Skill of The Week L-sit - 1min hold in as many sets as needed
20 Min As Many Rounds As Possible
20 Double Unders
10 KB Swing @ 24kg/16kg
5 Handstand Push-ups

23/09/11

Fri ,23/09/2011

Workout Of the Day

Skill of The Week L-sit - 1min hold in as many sets as needed
Strength - Back Squat 1-1-1-1
5 Rounds For Time
10 Burpees
5 Deadlift @ 315#/225#

22/09/11

Thu ,22/09/2011

Workout Of the Day

Skill of The Week L-sit - 1min hold in as many sets as needed
Strength - Bench 1-1-1-1
For Time
2k Row
10 min rest
1k Row
5 min rest
500m Row

21/09/11

Wed ,21/09/2011

Workout Of the Day

Skill of The Week L-sit - 1min hold in as many sets as needed

For Time

200m Run

12 Front Squat @ 135#/95#

12 Toes to Bar

200m Run

9 Front Squat @ 135#/95#

9 Toes to Bar

200m Run

12 Front Squat @ 135#/95#

12 Toes to Bar