CrossFit Colosseum
Feed the Warrior Within!

Archive for March, 2012

30/03/12

Fri ,30/03/2012

Workout Of the Day

Skill of The Week 10 Negative Muscle-ups

Strength – Back Squat  5 @ 75%, 3 @ 85%, max @ 95%

 

3 RFT

 

500m row

4 HSPU

6 Ring Dips

8 Hand-release push-ups

 

Gym will be closed this weekend for a level 1 Cert

29/03/12

Thu ,29/03/2012

Workout Of the Day

Skill of The Week 10 Negative Muscle-ups

Strength – Bench 5 @ 75%, 3 @ 85%, max @ 95%

” HELEN”

3RFT

400m run

21 KB Swings @ 24kg/16kg

12 Pull-ups

Gym will be closed this weekend for a level 1 Cert

28/03/12

Wed ,28/03/2012

Workout Of the Day

Skill of The Week 10 Negative Muscle-ups

ME – Pull-ups

 

 

” TABERNAC”

 

5 RFT

 

21 Burpees

20m OH Walking Lunges @ 45#/25#

27/03/12

Tue ,27/03/2012

Workout Of the Day

Skill of The Week 10 Negative Muscle-ups

Strength – DL 5 @ 75%, 3 @ 85%, max @ 95%

 

21-15-9

 

HSPU

Box Jump @ 30″/24″

26/03/12

Mon ,26/03/2012

Workout Of the Day

Skill of The Week 10 Negative Muscle-ups

Strength – Press 5 @ 75%, 3 @ 85%, max @ 95%

 

5 RFT


25 DU

20 Slam Balls @ 12kg/9kg

 

 

24/03/12

Sat ,24/03/2012

Workout Of the Day

Skill of The Week 10 False Grip Turnouts


10 min AMRAP

5 Power Snatch @ 135#/95#

15 Hand-release push-ups

 

After 10 min AMRAP complete a 1500m row for time

 

Open WOD 12.5 will be done tomorrow

 

23/03/12

Fri ,23/03/2012

Workout Of the Day

Skill of The Week 10 False Grip Turnouts

Strength – Back Squat 3 @ 70%, 3 @ 80%, max @ 90%

 

5 RFT

 

6 Strict Chin-ups

6 Strict Ring Dips

6 Squat Cleans @ 155#/110#

 

WOD from 2pm-3pm will be 800m hill repeats

 

 

22/03/12

Thu ,22/03/2012

Workout Of the Day

Skill of The Week 10 False Grip Turnouts

Strength – Bench 3 @ 70%, 3 @ 80%, max @ 90%

 

For Time

 

6MU

21-15-9

Burpees

T2B

6 MU

 

21/03/12

Wed ,21/03/2012

Workout Of the Day

Skill of The Week 10 False Grip Turnouts

Strength – 1RM KB Swing

 

4 RFT

 

250m row

25 KB Swing @ 24kg/16kg

2min rest

 

20/03/12

Tue ,20/03/2012

Workout Of the Day

Skill of The Week 10 False Grip Turnouts

Strength – DL 3 @ 70%, 3 @ 80%, max @ 90%

 

3 RFT

 

30 Overhead walking lunges @ 45#/25#

10 Overhead Squats @ 115#/80#

30 DU