CrossFit Colosseum
Feed the Warrior Within!

Friday – 27/02/15

     Posted on Thu ,26/02/2015 by Leonidas

Workout Of the Day
For Distance
4 Minute Row, 3 Minute Rest
2 Minute Row, 30 rest
1 Minute Row, 3 Minute rest
2 Minute Row, 30 sec rest
4 Minute Row
then
Mobility

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Sign up for the CrossFit Games  Friday Open WOD 15.1 or  Saturday Open WOD 15.1

Thursday – 26/02/15

     Posted on Wed ,25/02/2015 by Leonidas

Workout Of the Day
Snatch
5-5-5-5-5
E3M
@80%
then

“Annie”

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

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Wednesday – 25/02/15

     Posted on Tue ,24/02/2015 by Leonidas

Workout Of the Day
Back Squat
5-5-5-5-5
E3M
@80%
then
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats
Rest 1 minute then repeat, for a total of 5 cycles.

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Tuesday – 24/02/15

     Posted on Mon ,23/02/2015 by Leonidas

Workout Of the Day
Bench
5-5-5-5-5
E3M
@80%
then
For Time
21 – 15 – 9
Toe 2 Bar
Slam Balls 12/9KG

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Monday – 23/02/15

     Posted on Sun ,22/02/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%
then
3 Rounds For Time
30 Double Unders
20 Cal Row

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Sunday – 22/02/15

     Posted on Sun ,22/02/2015 by Leonidas

Workout Of the Day
10 EMOMT
10 Overhead lunges 45#/25#
5 Sit ups
then
4 Rounds for Time
500m Row
10 Front Squats 135/95
5 Push Press

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Saturday – 21/02/15

     Posted on Fri ,20/02/2015 by Leonidas

Workout Of the Day
For Time
(P1) Plank
(P2) 20 Wall Balls 20/14
Switch
5 Partner Deadlifts
(P1) Handstand Holds
(P2) 20 Med Ball Cleans 20/14
Switch
5 Partner Deadlifts
(P1) Hollow Rock
(P2) 20 Slam Balls 12/9
Switch
5 Partner Deadlifts

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Friday – 20/02/15

     Posted on Thu ,19/02/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Toes 2 Bar
10 Double Unders
then
“Randy”
For time:
75 Power Snatches (75 lbs)

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Thursday – 19/02/15

     Posted on Thu ,19/02/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Wall Balls
10 Push Ups
then
7 Min AMRAP
7 Thrusters 105/75#
7 Buurpees

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Wednesday – 18/02/15

     Posted on Tue ,17/02/2015 by Leonidas

Workout Of the Day
7 Min EMOTM
12 Russian Kettle Bells
AHAP
then
CrossFit Games Regionals 13.5

For Time

21-15-9

Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

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