CrossFit Colosseum
Feed the Warrior Within!

Archive for January, 2012

31/01/12

Tue ,31/01/2012

Workout Of the Day

Skill of The Week 50 DU
Strength - DL 5 @75%, 3 @85%, MAX @95%

2 Rounds for Reps

1min max DU
1min rest
1min max HSPU
1min rest
1min max DU
1min rest
1min max ring-dips
1min rest
1min max DU
1min rest
1min max push-ups
1min rest

 

30/01/12

Mon ,30/01/2012

Workout Of the Day

Skill of The Week 50 DU
Strength - Press 5 @75%, 3 @85%, MAX @95%
Every 30 Seconds for 10 min
Perform 1 Power Snatch - 1 Hang Power Snatch - 1 OHS
Go as HEAVY as possible

29/01/12

Sun ,29/01/2012

Workout Of the Day

Skill of The Week 15 Skin the Cats

10min AMRAP

7 DL@ 225#/135#
25 DU

28/01/12

Sat ,28/01/2012

Workout Of the Day

Skill of The Week 15 Skin the Cats

" TOMMY V "

21 Thrusters @ 115#/75#
12 15' Rope Ascents
15 Thrusters @ 115#/75#
9 15' Rope Ascents
9 Thrusters @ 115#/75#
6 15' Rope Ascents

27/01/12

Fri ,27/01/2012

Workout Of the Day

Skill of The Week 15 Skin the Cats
Strength - Back Squat 3 @70%, 3 @80%, MAX @90%


5-3-3-1-1-1

Push Jerk

TOMORROWS WOD HAS ROPE CLIMBS
BRING PANTS OR HIGH SOCKS !!!

26/01/12

Thu ,26/01/2012

Workout Of the Day

Skill of The Week 15 Skin the Cats
Strength - Bench 3 @70%, 3 @80%, MAX @90%

4 RFT

300m Row
6 Power Clean @ 155#/110#
9 T2B

25/01/12

Wed ,25/01/2012

Workout Of the Day

Skill of The Week 15 Skin the Cats
ME - Box Jump 1RM

3 RFT

30 Wallballs @ 20#/14#
20 Snatch @ 75#/45#

24/01/12

Tue ,24/01/2012

Workout Of the Day

Skill of The Week 15 Skin the Cats
Strength - DL 3 @70%, 3 @80%, MAX @90%

10min AMRAP

12 C2B Pull-ups
12 Box Jumps @ 30"/24"

23/01/12

Mon ,23/01/2012

Workout Of the Day

Skill of The Week 15 Skin the Cats
Strength - Press 3 @70%, 3 @80%, MAX @90%

5-10-20-10-5

KB swing @ 32kg/24kg
Ball Slam @ 12kg/9kg

22/01/12

Sun ,22/01/2012

Workout Of the Day

Skill of The Week 15 Snatch Balance @ 65#/45#

21-15-9

Squat @ 185#/130#
Ring Dips