CrossFit Colosseum
Feed the Warrior Within!

18/03/12

     Posted on Sun ,18/03/2012 by paul

Workout Of the Day

CrosFit Games Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball
90 Double-under
30 Muscle-ups

17/03/12

     Posted on Sat ,17/03/2012 by paul

Workout Of the Day

Happy St Patrick Day!


If your coming to the gym wear green .The gym will open at 9am and and close at 12pm.  We will be at the Blue Goose Tavern by 12:30

Skill of The Week – 3×5 Ring Dip negatives

“Liver”

4 RFT
400m Run
50 Air Squat
Then drink a Guinness

16/03/12

     Posted on Fri ,16/03/2012 by paul

Workout Of the Day

Skill of The Week 3×5 Ring Dip negatives

Strength – Back Squat 5 @ 65%, 5 @ 75%, 5 @ 85%

“Death By From Squat”

EMOTM  On the first minute perform one Front Squat.  Every minute add one squat.  When squat cannot be completed in the minute your done.  155/105

2pm-3pm Running WOD on the overpass

St Patrick Day the gym will open at 9am and and close at 12pm.