CrossFit Colosseum
Feed the Warrior Within!

Archive for July, 2012

31/07/12

Tue ,31/07/2012

Workout Of the Day

Skill of The Week – Round the World
Strength – Power Clean 5 @ 65%, 75%, 85%

7 RFT
1 Power Clean @ 165/110#
2 Hang Clean
3 Push Jerk

Sat 4 Aug - Pool WOD 9-11 Ourland Outdoor Pool
Sun 5 Aug - Pool WOD 9-11
Mon 6 Aug - gym is closed "Civic Holiday"

30/07/12

Mon ,30/07/2012

Workout Of the Day

Skill of The Week – Round the World
Strength – Back Squat 5 @ 65%, 75%, 85%
3RFT
15 Thrusters @ 95#/65#
20 Russian KB Swing @ 32kg/24kg

Sat 4 Aug - Pool WOD 9-11 Ourland Outdoor Pool
Sun 5 Aug - Pool WOD 9-11
Mon 6 Aug - gym is closed "Civic Holiday"


29/06/12

Sun ,29/07/2012

Workout Of the Day

Skill of The Week 5 minutes of Hollow Rock practice

 

4 x 400m run

with 3 min recoveries

28/06/12

Sat ,28/07/2012

Workout Of the Day

Skill of The Week 5 minutes of Hollow Rock practice

 

3RFT

30 burpees

20 Walking lunges @ 135#/95#

40 DU

27/06/12

Fri ,27/07/2012

Workout Of the Day

Skill of The Week 5 minutes of Hollow Rock practice

Strength – Jerk 1-1-1-1-1

10min cap

2k row

Max Effort Pull-ups

26/06/12

Thu ,26/07/2012

Workout Of the Day

Skill of The Week 5 minutes of Hollow Rock practice

Strength – FS 1-1-1-1-1

10 min AMRAP

10 HR push-ups

15 Russian KB Swings @ 32kg/24kg

20 Air Squats

25/06/12

Wed ,25/07/2012

Workout Of the Day

Skill of The Week 5 minutes of Hollow Rock practice

Strength – 1 RM Snatch

 

3 RFT

 

15 T2B

25 Pull-ups

10 Box Jump @ 30″/24″

24/06/12

Tue ,24/07/2012

Workout Of the Day

Skill of The Week 5 minutes of Hollow Rock practice

Strength – PC 1-1-1-1-1

 

6 RFT

200m row

10 Ring Dips

23/06/12

Mon ,23/07/2012

Workout Of the Day

Skill of The Week 5 minutes of Hollow Rock practice

Strength – BS 1-1-1-1-1

 

3RFT

3 Rope Climbs

400m run

 

22/07/12

Sun ,22/07/2012

Workout Of the Day

Skill of The Week Beat Swings

 

3 RFT

 

5 Hang Power Clean @ 155#/105#

5/5 Pistols

30 DU

 

TOMORROWS WOD HAS ROPE CLIMBS

BRING PANTS OR HIGH SOCKS !!!!!!!!!!!