CrossFit Colosseum
Feed the Warrior Within!

Archive for June, 2012

30/06/12

Sat ,30/06/2012

Workout Of the Day

Skill of The Week Handstands/Shoulder Touches

 

For Time

 

1000m row

75 Russian KB Swing @ 24kg/16kg

500m row

50 Russian KB Swing @ 24kg/16kg

250m row

25 Russian KB Swing @ 24kg/16kg

29/06/12

Fri ,29/06/2012

Workout Of the Day

Skill of The Week Handstands/Shoulder Touches

Strength – Jerk 1-1-1-1-1

 

10min AMRAP

 

10 OHS @ 95#/65#

10 Shoulder to overhead @ 95#/65#

10 Burpees

28/06/12

Thu ,28/06/2012

Workout Of the Day

Skill of The Week Handstands/Shoulder Touches

Strength – Front Squat 1-1-1-1-1

 

Alternating Tabata Rounds

 

Pull-ups

DU ( score them 3:1 )

DL@225#/135#

27/06/12

Wed ,27/06/2012

Workout Of the Day

Skill of The Week Handstands/Shoulder Touches

 

For Time

 

800m run

3 Rounds

15 T2B

15 Wallball @ 20#/14#

800m run

 

This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open.

There will be meetings held at 7pm at the gym tonight.

The only prerequisite is a desire and commitment to train hard. If you have any questions…………………

show up to the meeting. :)

26/06/12

Tue ,26/06/2012

Workout Of the Day

Skill of The Week Handstands/Shoulder Touches

Strength – Power Clean 1-1-1-1-1

 

For Time

 

“GRACE”

 

30 Power Clean and Jerks @ 135#/95#

 

This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?

There will be a  meeting  held at 7pm at the gym on  Wednesday June 27th.

The only prerequisite is a desire and commitment to train hard. If you have any questions…………………

show up to the meeting. :)

25/06/12

Mon ,25/06/2012

Workout Of the Day

Skill of The Week Handstands/Shoulder Touches

Strength – Back Squat 1-1-1-1-1

 

10-9-8-7-6-5-4-3-2-1

 

Box Jump @ 24″/20″

Clapping push-ups

 

This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?

There will be meetings held at 7pm at the gym tonight and Wednesday June 27th.

The only prerequisite is a desire and commitment to train hard. If you have any questions…………………

show up to the meeting. :)

24/06/12

Sun ,24/06/2012

Workout Of the Day

Skill of The Week the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )

 

For Time

 

300m row

100 sit-ups

300m row

75 sit-ups

300m row

50 sit-ups

 

This is an open call for ANYONE that is interested in training as a team for the 2013 CrossFit Games Open?

There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.

The only prerequisite is a desire and commitment to train hard. If you have any questions…………………

show up to the meeting. :)

23/06/12

Sat ,23/06/2012

Workout Of the Day

Skill of The Week the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )

 

16min AMRAP

 

20 walking barbell lunges @ 95#/65#

10 vertical jumps to a target 1′ above max reach

5 HSPU

 

This is an open call for ANYONE that is interested in training as a team for the 2013 CrossFit Games Open?

There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.

The only prerequisite is a desire and commitment to train hard. If you have any questions…………………

show up to the meeting. :)

22/06/12

Fri ,22/06/2012

Workout Of the Day

Skill of The Week the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )

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

 

3 RFT

 

3 Power Snatch @ 135#/95#

6 Snatch @ 135#/95#

400m run

 

WOD from 2-3 will be 800m hill repeats

 

This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?

There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.

The only prerequisite is a desire and commitment to train hard. If you have any questions…………………

show up to the meeting. :)

21/06/12

Thu ,21/06/2012

Workout Of the Day

Skill of The Week the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )

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

 

4 x 500m row

2min recoveries

 

This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?

There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.

The only prerequisite is a desire and commitment to train hard. If you have any questions…………………

show up to the meeting. :)