CrossFit Colosseum
Feed the Warrior Within!

Archive for May, 2012

31/05/12

Thu ,31/05/2012

Workout Of the Day

Skill of The Week Pistols

Strength – Bench 1-1-1-1-1

 

12-10-8-6-4-2

 

Ring Dip

Box Jump 36″/30″

30/05/12

Wed ,30/05/2012

Workout Of the Day

Skill of The Week Pistols

 

8 min AMRAP

 

15 Wall Balls 2 for 1 20#/14#

20 DU

29/05/12

Tue ,29/05/2012

Workout Of the Day

Skill of The Week Pistols

Strength – DL 1-1-1-1-1

 

3 RFT

 

5 Strict Pull-ups

5 Push Jerk @ 165#/115#

5 Strict Chin-ups

5 Push Jerk @ 165#/115#

200m run

28/05/12

Mon ,28/05/2012

Workout Of the Day

Skill of The Week Pistols

Strength – Press 1-1-1-1-1

 

21-15-9


KB swing 2 32kg/24kg

Burpee

27/05/12

Sun ,27/05/2012

Workout Of the Day

Skill of The Week 5 minutes of DU practice

 

” Death by Push Jerk “

 

EMOTM 1 Push Jerk @ 135#/95#

Every Consecutive minute add 1 Push Jerk

You must complete your reps in the minute or your done.

26/05/12

Sat ,26/05/2012

Workout Of the Day

Skill of The Week 5 minutes of DU practice

 

5 x 400m Sprints with 1:30 Recoveries

25/05/12

Fri ,25/05/2012

Workout Of the Day

Skill of The Week 5 minutes of DU practice

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

 

4 RFT

 

60 Sec Handstand Hold

30 OH Walking Lunges @ 45#/25#

24/05/12

Thu ,24/05/2012

Workout Of the Day

Skill of The Week 5 minutes of DU practice

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

 

For Time

 

50 DU

30 Pull-ups

20 Thrusters @ 115#/80#

30 Pull-ups

50 DU

23/05/12

Wed ,23/05/2012

Workout Of the Day

Skill of The Week 5 minutes of DU practice

 

12 min AMRAP

 

10 Power Snatch @ 95#/65#

20 OHS @ 95#/65#

400m Run

22/05/12

Tue ,22/05/2012

Workout Of the Day

Skill of The Week 5 minutes of DU practice

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

 

4 RFT

 

10 Wall Walks

15 Hand Release Push-ups