CrossFit Colosseum
Feed the Warrior Within!

Archive for October, 2011

31/10/11

Mon ,31/10/2011

Workout Of the Day

Skill of The Week Muscle-up
Strength - Press 3 @70%, 3 @80%, MAX @90%

For Time

500m Row
5 15' Rope Ascents
5 Shoulder to Overhead @ 175#/115#
300m Row
3 15' Rope Ascents
3 Shoulder to Overhead @ 175#/115#
100m Row
1 15' Rope Ascent
1 Shoulder to Overhead @ 175#/115#


Hallowe'en evening (TODAY) the gym will close at 6pm sharp

 

30/10/11

Sun ,30/10/2011

Workout Of the Day

Skill of The Week Kipping T2B/Pull-up

Deck of Cards

Hearts – push-ups

Clubs – Squats

Spade – box jump

Diamond – KB swing

Joker – 400m run

Hallowe’en evening the gym will close at 6pm sharp

Mondays WOD has rope climbs wear long pants or shorts!!

29/10/11

Sat ,29/10/2011

Workout Of the Day

Skill of The Week Kipping T2B/Pull-up

Abdominalizer Version 2

3 RFT

50 Knees to elbows

40 sit-ups

30 super man

20 v-snaps

10 squats 

Hallowe’en evening the gym will close at 6pm sharp

Mondays WOD has rope climbs wear long pants or shorts!!

28/10/11

Fri ,28/10/2011

Workout Of the Day

Skill of The Week Kipping T2B/Pull-up
Strength - Back Squat 5 @65%, 5 @75%, max @85%

12-9-6

Strict Pull-up
KB Swing @ 32kg/24kg
DL @ 315#/225#

27/10/11

Thu ,27/10/2011

Workout Of the Day

Skill of The Week Kipping T2B/Pull-up
Strength - Bench 5 @65%, 5 @75%, max @85%

1-2-3-4-5-6-7-8-9-10

Burpee
Sit-up

26/10/11

Wed ,26/10/2011

Workout Of the Day

Skill of The Week Kipping T2B/Pull-up

15min AMRAP

20 DU
20 Wall-balls 20/14
200m run

25/10/11

Tue ,25/10/2011

Workout Of the Day

Skill of The Week Kipping T2B/Pull-up
Strength - Deadlift 5 @65%, 5 @75%, max @85%

2-4-6-8-6-4-2

HSPU
Hang Power Clean @ 155#/110#

24/10/11

Mon ,24/10/2011

Workout Of the Day

Skill of The Week Kipping T2B/Pull-up
Strength - Press 5 @65%, 5 @75%, max @85%

10min AMRAP

2 Muscle-up
3 Snatch @ 135#/95#
4 Box Jump @ 30"/24"

23/10/11

Sun ,23/10/2011

Workout Of the Day

Skill of The Week Handstand Holds/Walks

3 Rounds For Time

15 Supine Ring Rows
15 KB Swing @ 24kg/16kg
15 Jump Squats ( feet must leave the ground at full extension )
200m Run

22/10/11

Sat ,22/10/2011

Workout Of the Day

Skill of The Week Handstand Holds/Walks

"TABERNAC"

4 Rounds For Time

21 Burpees
20m Overhead Walking Lunges @ 45#/25#