CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

22/08/14

Thu ,21/08/2014

Workout Of the Day
Clean
3-3-3-3-3
90% E3M

then
Kettle Bell Snatch Test
10 min AMRAP
Kettle bell Snatch @24/12kg

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

21/08/14

Wed ,20/08/2014

Workout Of the Day
5 Rounds For Time
15 Wall Balls @ 20/14#
5 Power Snatch @ 95/65#
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

20/08/14

Tue ,19/08/2014

Workout Of the Day
Deadlift
3-3-3-3-3
90% E3M
then
10 Min EMOTM
10 Toes 2 Bar

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

19/08/14

Mon ,18/08/2014

Workout Of the Day
Snatch
3-3-3-3-3
90% E3M
then
9 Min AMRAP
3 Push Jerk 135/95#
6 Burpees
9 KB Swing 24/16kg

Post your scores to the Whiteboard.

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

18/08/14

Sun ,17/08/2014

Workout of the Day
Back Squat
3-3-3-3-3
90% E3M

then
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

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

17/08/14

Sun ,17/08/2014

Workout Of the Day
4 rnds for time
400m Run
20 Air Squats
Max effort ring dips

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

16/08/14

Sat ,16/08/2014

Workout Of the Day
Atlas Stones
then
For Time
3-6-9-12-15-18-21
Wall balls 20/14
Slam balls 9/14

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

15/08/14

Thu ,14/08/2014

Workout Of the Day
Clean
5-5-5-5-5
@80% E3M
then
For Time
21-15-9
Overhead Squat 95/65 #
Burpees

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

14/09/14

Thu ,14/08/2014

Workout Of the Day
Deadlift
5-5-5-5-5
@80% E3M
then
Jerk
5-5-5-5-5
@80% E3M

Post your scores to the Whiteboard.

13/08/14

Tue ,12/08/2014

Workout Of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
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