CrossFit Colosseum
Feed the Warrior Within!

Archive for December, 2011

30/12/11

Fri ,30/12/2011

Workout Of the Day

Skill of The Week Double Unders
Strength - Squat 3 @70%, 3 @80%, MAX @90%

20min AMRAP

12 pull-ups
20 KB swings @ 24kg/16kg
12 wall balls @ 20/14

GYM WILL BE CLOSED DECEMBER 31 and JANUARY 1

29/12/11

Thu ,29/12/2011

Workout Of the Day

Skill of The Week Double Unders
Strength - Bench 3 @70%, 3 @80%, MAX @90%


" NANCY "

4RFT

400m run
15 OHS @ 95#/65#




GYM WILL BE CLOSED DECEMBER 31 and JANUARY 1

28/12/11

Wed ,28/12/2011

Workout Of the Day

Skill of The Week Double Unders

Max effort Double Unders

3 RFT

500m Row

6 Power Cleans @ 165#/115#

10 T2B

 

GYM WILL BE CLOSED DECEMBER 31 and JANUARY 1

 

 

27/12/11

Tue ,27/12/2011

Workout Of the Day

Skill of The Week Double Unders
Strength - Press and DL 3 @70%, 3 @80%, MAX @90%

For Time

" FRAN "

21-15-9

Thrusters @ 95#/65#
Pull-ups

24/12/11

Sat ,24/12/2011

Workout Of the Day

Skill of The Week Snatch ( 25 reps PVC pipe )

3 RFT

25 thrusters @ 65#/45#
25 box jump @ 20"
25 wall balls @ 20/14

GYM WILL BE CLOSED DECEMBER 25,26,31 JANUARY 1

MERRY CHRISTMAS ! ! ! ! ! !

23/12/11

Fri ,23/12/2011

Workout Of the Day

Skill of The Week Snatch ( 25 reps PVC pipe )
Strength - Squat 5 @65%, 5 @75%, MAX @85%

2-4-6-8-10-12

ring-dips
DL @ 225#/135#
ball slams @ 20/14

GYM WILL BE CLOSED DECEMBER 25,26,31 JANUARY 1

22/12/11

Thu ,22/12/2011

Workout Of the Day

Skill of The Week Snatch ( 25 reps PVC pipe )
Strength - Bench 5 @65%, 5 @75%, MAX @85%

10min AMRAP

4 burpees
4 T2B
4 Chest-to-bar pull-ups

GYM WILL BE CLOSED DECEMBER 25,26,31 AND JANUARY 1

21/12/11

Wed ,21/12/2011

Workout Of the Day

Skill of The Week Snatch ( 25 reps PVC pipe )

1min on 1min off for 5 Rounds 

* you have one minute to complete 30 russian KB swings @ 32kg/24kg
  then take 1 min rest
* for every round not completed perform 20 burpees after final round

20/12/11

Tue ,20/12/2011

Workout Of the Day

Skill of The Week Snatch ( 25 reps PVC pipe )
Strength - Deadlift 5 @65%, 5 @75%, MAX @85%

10-9-8-7-6-5-4-3-2-1
Push-ups 
with 15 DU between rounds

19/12/11

Mon ,19/12/2011

Workout Of the Day

Skill of The Week Snatch ( 25 reps PVC pipe )
Strength - Press 5 @65%, 5 @75%, MAX @85%

" ISABEL "

30 Power Snatch @ 135#/95#