CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘Uncategorized’ Category

25/04/14

Fri ,25/04/2014

Workout Of the Day
Overhead Squat
5-5-5-5-5
E3M
then
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters @ 95/65#
Burpees

Post your scores to the Whiteboard.

25/12/13

Wed ,25/12/2013

Merry Christmas

Gym is closed today and tomorrow.

25/09/13

Wed ,25/09/2013

Workout of the Day
“Nicole”
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

Post your scores to the Whiteboard.
Sign up for mobility and yoga classes

22/09/13

Sun ,22/09/2013

Workout Of the Day
3 Rounds For Time
10 Cleans @135/95#
200m Run
10 Shoulder to Overhead @135/95#
200m Run

Post your scores to the Whiteboard.

Sign up for mobility and yoga classes

24/08/13

Sat ,24/08/2013

Workout Of the Day
“Soggy Fran”
21 Thrusters
125m Swim
21 Pull ups out of water
25m Swim
15 Thrusters
75m Swim
15 Pull ups out of water
25m Swim
9 Thrusters
25m Swim
9 Pull ups out of water

We are at the Ourland Pool.  Swimming WODs will run at 10:00, 10:30, 11:00, 11:30

Sign up for spinning  yoga and mobility classes

05/08/13

Mon ,05/08/2013

Workout Of the Day
“Tears of the Spider Monkey”
7 Rounds For Time
20 Overhead Squats @75/55
20 Push Press

 

28/07/13

Sun ,28/07/2013

Workout of the Day
2 Min Double Unders
For Time
20 C2B Pull Ups
30 Wall Balls @ 20/14#
40 Sumo Deadlift High Pull @75/45#

 

Sign up for spinning  yoga and mobility classes

10/07/13

Wed ,10/07/2013

Workout Of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Sign up for spinning  yoga and mobility classes

09/05/13

Thu ,09/05/2013

Workout Of the Day

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

8 Alternating Tabata Rounds of both

Thrusters @ 75#/45#

DU

Sign up for spinning and yoga classes

26/04/13

Fri ,26/04/2013

Workout Of the Day

Strength- Power Clean 5 @ 65%, 5 @ 75%, max @ 85%

3 RFT

20 DL @ 135#/95#

20 Walking Lunges

Sign up for spinning and yoga classes