CrossFit Colosseum
Feed the Warrior Within!

Tuesday – 30/09/14

     Posted on Mon ,29/09/2014 by Leonidas

Workout Of the Day
10 Min EMOTM
3 DeadLift @ 80%
then
10 Min EMOTM
10 Bar Facing Burpees

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Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning

There is a CrossFit Level 1 Seminar this weekend, classes will run at the track field by Father John Redmond Secondary School between 10am and 2pm Saturday and Sunday.

Monday – 29/09/14

     Posted on Sun ,28/09/2014 by Leonidas

Workout of the Day
Barbell Complex 75/55#
then
For Time
30 C2B Pull Ups
1000m Row
30 Back Squats

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Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning

Sunday – 28/09/14

     Posted on Sat ,27/09/2014 by Leonidas

Workout of the Day
4 Rounds For Time
40 Partner Deadlift
20 push ups

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Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning

Saturday – 27/09/14

     Posted on Sat ,27/09/2014 by Leonidas

Workout Of the Day
“BuzzKill”
5 rds for time
400 Meter Run
10 Wall Ball Shots 20/14#
10 GI Janes

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Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning

Friday – 26/09/14

     Posted on Thu ,25/09/2014 by Leonidas

Workout Of the Day
For Time
10-8-6-4-2
Power Cleans @155/115#
1-2-3-4-5
Rope Climbs
Wear long pants or high socks!!

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Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning

Thursday – 25/09/14

     Posted on Wed ,24/09/2014 by Leonidas

Workout Of the Day
For Time
3000m Row

then
7 Min EMOTM
12 Russian Kettle Bells swings
AHAFP

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Wednesday – 24/09/14

     Posted on Tue ,23/09/2014 by Leonidas

Workout Of the Day
Deadlift
1-1-1-1-1
Set a new 1RM
E3M
then
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

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23/09/14

     Posted on Mon ,22/09/2014 by Leonidas

Workout Of the Day
Back Squat
1-1-1-1-1
Set a new 1RM
E3M
then
For Time
21-15-9
Burpees
Toes 2 Bar

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22/09/14

     Posted on Sun ,21/09/2014 by Leonidas

Workout of the Day
CrossFit Olympic Total
After warm-ups athletes will get 3 attempts to establish a 1 rep max in the Snatch
After warmups athletes will get 3 attempts to establish a 1 rep max in the Clean & Jerk
Score each lift plus your TOTAL!!

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Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning

21/09/15

     Posted on Sun ,21/09/2014 by Leonidas

Workout Of the Day
Pull Up/ Dip Progreesion
then
5 Rounds For Time
30 Double Unders
15 Dumb Bell Push Press 35/25#

Post your scores to the Whiteboard.

Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning