CrossFit Colosseum

Feed the Warrior Within!

Workout Of the Day

Skill of The Week – Box Jump ( 2min max effort )

15min AMRAP

20 pull-ups
500m row
5 HSPU

TOMORROWS WOD HAS ROPE CLIMBS

BRING PANTS OR HIGH SOCKS!!!

Workout Of the Day

Skill of The Week – Box Jump ( 2min max effort )

3RFT

200m run
20 burpees
200m run
15 ring dips

Workout Of the Day

Skill of The Week – Box Jump ( 2min max effort )

Strength - Back Squat 1-1-1-1-1

5 RFT

20 Lunges
200m Row
2min rest

Workout Of the Day

Skill of The Week – Box Jump ( 2min max effort )

Strength - Bench 1-1-1-1-1

5 RFT

10 T2B
15 Back Extension
20 Wall Ball @ 20#/14#

Workout Of the Day

Skill of The Week – Box Jump ( 2min max effort )

10min AMRAP

3 Cleans @ 155#/115#
15 DU
10 Box Jump @ 20"

Workout Of the Day

Skill of The Week – Box Jump ( 2min max effort )

Strength - Deadlift 1-1-1-1-1

15-12-9

OHS @ 135#/95#
Bench @ 135/95#

Workout Of the Day

Skill of The Week – Box Jump ( 2min max effort )

Strength - Press 1-1-1-1-1

1000m run

5min rest

1000m row

5min rest

MAX reps shoulder to overhead @ 135#/95#

Bar can rest on your shoulders
Reps end when bar hits the ground

GYM IS CLOSED TODAY FOR CROSSFIT LEVEL 1 CERTIFICATION

GYM IS CLOSED TODAY FOR CROSSFIT LEVEL 1 CERTIFICATION

Workout Of the Day

Skill of The Week – L-sit

Strength - Bench 5 @75%, 3 @85%, MAX @95%

11 Min AMRAP
1min/movement
Total reps is your score

Wall Ball 20/14 @ 10′/9′ Target
Hang Power Clean 75/45
Box Jump 20″
Toe to Bar
Double Unders
Push Press 75/45
Lunges
Push Ups
Pull Ups
Burpees
Burpee Pull Ups

GYM IS CLOSED FROM 10AM-NOON FOR REMEMBRANCE DAY SERVICES
NOVEMBER 12TH AND 13TH GYM IS CLOSED FOR CROSSFIT LEVEL 1 CERTIFICATION