CrossFit Colosseum
Feed the Warrior Within!

Archive for November, 2011

30/11/11

Wed ,30/11/2011

Workout Of the Day

Skill of The Week Push Jerk

Strength - Max effort push-ups

4RFT

25 DU
15 Snatch @ 75#/50#

FRIDAY DECEMBER 2nd, GYM WILL BE CLOSED FROM 10AM-4PM

29/11/11

Tue ,29/11/2011

Workout Of the Day

Skill of The Week Push Jerk
Strength - Deadlift 3 @70%, 3 @80%, MAX @90%

10min AMRAP

5 Thrusters @ 155#/100#
200m run
10 KB swing @ 32kg/24kg

FRIDAY DECEMBER 2nd, GYM WILL BE CLOSED FROM 10AM-4PM

28/11/11

Mon ,28/11/2011

Workout Of the Day

Skill of The Week Push Jerk
Strength - Press 3 @70%, 3 @80%, MAX @90%

" DEATH BY PULL-UPS "

with a running clock

1st minute complete 1 pull-up
2nd minute complete 2 pull-ups
3rd minute complete 3 pull-ups

continue until the prescribed number
of pull-ups cannot be completed in the minute

IMMEDIATELY after last round row 1000m

FRIDAY DECEMBER 2nd, GYM WILL BE CLOSED FROM 10AM-4PM

27/11/11

Sun ,27/11/2011

Workout Of the Day

Skill of The Week L-sit ( on bars/rings/floor )

OHS 3-3-3-3
SNATCH 1-1-1-1

 

26/11/11

Sat ,26/11/2011

Workout Of the Day

Skill of The Week L-sit ( on bars/rings/floor )

5 Rounds

5 DL @ 315#/225#
Max HSPU
2min rest

 

25/11/11

Fri ,25/11/2011

Workout Of the Day

Skill of The Week L-sit ( on bars/rings/floor )
Strength - Back Squat 5 @65%, 5 @75%, MAX @85%

3 RFT

3 Rack Jerk @ 185#/130#
20 DU
10 Strict Chin-ups

 

24/11/11

Thu ,24/11/2011

Workout Of the Day

Skill of The Week L-sit ( on bars/rings/floor )
Strength - Bench 5 @65%, 5 @75%, MAX @85%

15-12-9

Power Clean @ 165#
Ring Dips

 

23/11/11

Wed ,23/11/2011

Workout Of the Day

Skill of The Week L-sit ( on bars/rings/floor )

4RFT

500m row
15 box jump @24"/20"
15 kb swings @ 32kg/24kg

 

22/11/11

Tue ,22/11/2011

Workout Of the Day

Skill of The Week L-sit ( on bars/rings/floor )
Strength - Deadlift 5 @65%, 5 @75%, MAX @85%
4RFT
15T2B
20 Walking Lunge @ 45#/25#
25 Push-ups

 

21/11/11

Mon ,21/11/2011

Workout Of the Day

Skill of The Week L-sit ( on bars/rings/floor )
Strength - Press 5 @65%, 5 @75%, MAX @85%
10min AMRAP
2 15' Rope Ascents
3 Power Snatch @ 135#/95#