CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

20/09/14

Fri ,19/09/2014

Workout of the Day
1000m Run
5 Rounds For Time
3 Deadlift 185/135
6 Power Clean
9 Toes 2 Bar
1000m Run

Post your scores to the Whiteboard.

19/09/14

Thu ,18/09/2014

Workout Of the Day
Clean
3-3-3-3-3
e3M
@90%
then
5 Rounds For Time
5 Pull Ups
10 Overhead Squats @ 85/60#

Post your scores to the Whiteboard.

18/09/14

Thu ,18/09/2014

Workout of the Day
Deadlift
3-3-3-3-3
@90%
E3M
then
5. rounds For Calories
Row 90 Sec
Rest 90 sec

Post your scores to the Whiteboard.

17/09/14

Tue ,16/09/2014

Workout Of the Day
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball

Post your scores to the Whiteboard.

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

16/09/14

Mon ,15/09/2014

Workout Of the Day
Snatch
3-3-3-3-3
@90%
E3M
then
10 min AMRAP
30 Double Unders
10 Burpees

Post your scores to the Whiteboard.

15/09/14

Sun ,14/09/2014

Workout Of the Day
Back Squat
3-3-3-3-3
@90%
E3M
then
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)

Post your scores to the Whiteboard.

14/09/14

Sat ,13/09/2014

Workout Of the Day
10 Min AMRAP
10 Box Jumps @24/20
10 Weighted lunges @45/25#
10 Slam Balls @12/9kg

Post your scores to the Whiteboard.

13/09/14

Fri ,12/09/2014

Workout of the Day
“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.

Post your scores to the Whiteboard.

12/09/14

Thu ,11/09/2014

Workout of the Day
Snatch
5-5-5-5-5
E3M
@ 80%

then
5 Rounds For Reps
2 Min Complete 15 Deadlifts at 225/155#, with the remaining time complete as many Knees to Elbows as possible

Post your scores to the Whiteboard.

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

11/09/14

Wed ,10/09/2014

Workout Of the Day
Clean
5-5-5-5-5
E3M
@ 80%

then
8 Rounds For Time
5 Pull Ups
5 Push Ups
5 Sit Ups
5 Squats

Post your scores to the Whiteboard.
Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning