CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

01/09/14

Sun ,31/08/2014
Workout Of the Day
Ring L Sit
Dips
then
For Time
30-20-10
Pull ups
Thrusters 95/65#Post your scores to the Whiteboard.
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Labour Day Monday Hours are 10am -2pm

 

31/08/14

Sun ,31/08/2014

Workout Of the Day
For Time
20 Double Unders
20 Parallet Bar Burpees
20 Box Jumps 24″ /20″

Post your scores to the Whiteboard.
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30/08/14

Fri ,29/08/2014

Workout Of the Day
For Time
1000m Run
50 Back Squat 95/65#
40 Sit Ups
30 Dumbbell Thrusters 35/25#
20 Burpees
10 Ring Dips
1000m Run

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29/08/14

Thu ,28/08/2014

Workout Of the Day
Deadlift
1-1-1-1-1-1
E3M
Set new 1RM
then
For Time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Wall Ball 20/14#
Push Ups

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

28/08/14

Wed ,27/08/2014

Workout Of the Day
Clean
1-1-1-1-1-1
E3M
Set new 1RM
then
Death by Power Clean
With a continuously running clock do one clean the first minute, two cleans the second minute, three cleans the third minute… continuing as long as you are able.
@ 75%

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

27/08/14

Tue ,26/08/2014

Workout Of the Day
“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups
then
7 Min EMOTM
12 Russian Kettle
Bell Swings AHAFP

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

26/08/14

Mon ,25/08/2014

Workout Of the Day
Snatch
1-1-1-1-1-1
E3M
Set new 1RM
then
8 Min AMRAP
15 Deadift @ 225/145
15 Box Jump 24/20″

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

25/08/14

Sun ,24/08/2014

Workout Of the Day
Back Squat
1-1-1-1-1-1
E3M
Set new 1RM

then
For Time
21-15-9
Dumbbell Snatch @ 45/25
Push Ups
30 
Double Unders

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24/08/14

Sat ,23/08/2014

Workout Of the Day
8 Rounds For Time
4 Dumbbell Cleans @ 45/24#
4 Dumbbell Lunges
4 Dumbbell Push Press

Post your scores to the Whiteboard.

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

23/0814

Fri ,22/08/2014

Workout Of the Day
Partner WOD
2 Rounds for Score
(P1) 30 Double Unders
(P2) Toes To Bar (Score)
Then
(P1) 200m Sprint
(P2) Dumbbell Push Press 45/35 (Score)
Then
(P1) 400m run
(P2) Walking Lunges (Score)

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