CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

23/04/14

Wed ,23/04/2014

Workout Of the Day
Power Cleans
5-5-5-5-5
E3M
then
For Time
21-15-9
Dead Lift 115/85#
Push Ups
Double Unders
Post your scores to the Whiteboard.
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22/04/14

Tue ,22/04/2014

Workout Of the Day
Press
5-5-5-5-5
E3M
then
10 Min EMOTM
30 Russian Kettle Bell Swing 24/16KG
Penalty for not reach 30 Reps is 10 Burpees

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21/04/14

Mon ,21/04/2014

Workout of the Day
Back Squat
5-5-5-5-5
E3M
then
“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.

20/04/14

Sun ,20/04/2014

Workout Of the Day
4 Rounds For Time
50 Calorie Row
10 Dumbbell Burpee Box Overs @35/25#

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Holiday hours – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours

19/04/14

Sat ,19/04/2014

Workout Of the Day
Continental Clean
then
Partner WOD
9 min AMRAP
(P1) 50m Prowler High (time)
(P2) Burpees (score)

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Holiday hours – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours

18/04/14

Fri ,18/04/2014

Workout Of the Day
15 Min EMOTM
1 Clean 155/100#
2 Front Squat
1 Jerk

Post your scores to the Whiteboard.
Holiday hours – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours

17/04/14

Thu ,17/04/2014

Workout Of the Day
“Tarnak”
4 Rounds For Time of:
40 Push-ups
40 Box jumps 24″
40 Sit-ups
40 Pull-ups

In honor of Sgt. Marc D. Léger, Cpl. Ainsworth Dyer, Pte. Richard Green, and Pte. Nathan Smith killed April 17, 2002 in a “friendly fire” incident when an American F-16 fighter jet dropped a 225-kg laser-guided bomb on the Canadians who were on an exercise at Tarnak Farm, near Kandahar.

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Holiday hours – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours

16/04/14

Tue ,15/04/2014

Workout Of the Day
Burgener Warm Up
Down and Up
Elbows high and outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch PP
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch balance
then
5 Rounds For Time
30 Double Unders
12 Russian Kettle Bells Swing @24/16KG
12 Slam Balls 12/9KG

Post your scores to the Whiteboard.

Holiday hour – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours
Sign up for the Mobility, Yoga, CrossFit Kids,  and Spinning

15/04/14

Tue ,15/04/2014

Workout of the Day
Barbell Complex
10 Rounds @ 75/55#
Deadlift
Hang Power Clean
Front Squat
Press
Back Squat
Over Head Squat
Snatch
then
4 Rounds For Time
500m Row
15 Wall Balls @ 20/14#

Post your scores to the Whiteboard.

Holiday hour – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours
Sign up for the Mobility, Yoga, CrossFit Kids,  and Spinning

14/04/14

Sun ,13/04/2014

Workout Of the Day
Pull Up/ Dip Progression
then
For Time
3 Rope Climbs
21 Box Jumps 24/20
30 Double Unders
3 Rope Climbs
15 Box Jumps 24/20
30 Double Unders
1 Rope Climbs
9 Box Jumps 24/20
30 Double Unders

Post your scores to the Whiteboard.
Wear high socks and/or long pants !!!!!!

Sign up for the Mobility, Yoga, CrossFit Kids,  and Spinning