CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

Wednesday – 01/04/15

Tue ,31/03/2015

Workout Of the Day
Power Clean
3-3-3-3-3
E3M
@90%
then
10 Min AMRAP
30 Double Unders
20 Sit ups
10 “Merican” Kettle Bell Swings 24/16kg

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Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Tuesday – 31/03/15

Mon ,30/03/2015

Workout Of the Day
Bench
3-3-3-3-3
E3M
@90%
then
RELIGION
Complete 5 Rounds
Back Squat Max Reps (Body Weight)
7 Burpee Box Jumps 20″

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Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Monday – 30/03/15

Sun ,29/03/2015

Workout Of the Day
10 Min EMOTM
3 Deadlifts (Odd)
3 Press (Even)
@ 90%
then
For Time
1500m Row

Post your scores to the Whiteboard.
Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

 

Sunday – 29/03/15

Sat ,28/03/2015

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

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Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Classes will run at 6am and 7am, both Saturday and Sunday

Saturday – 28/03/15

Fri ,27/03/2015

Workout Of the Day
4 Rounds For Time
500m Row
50 Air Squats

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Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Classes will run at 6am and 7am, both Saturday and Sunday

Friday – 27/03/15

Thu ,26/03/2015

Workout Of the Day

WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

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Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Sign up for the CrossFit Games  Friday Open 15.5

Classes will run at 6am and 7am, both Saturday and Sunday

Thursday – 26/03/15

Wed ,25/03/2015

Workout Of the Day
Snatch
5-5-5-5-5
E3M
@80%
then
Power Clean
5-5-5-5-5
E3M
@80%

Post your scores to the Whiteboard.
Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Wednesday – 25/03/15

Tue ,24/03/2015

Workout Of the Day
Back Squat
5-5-5-5-5
E3M
@80%
then
4 rounds for Time
200m Row
15 Burpee
15 Slam Balls 12/9kg

Post your scores to the Whiteboard.
Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Tuesday – 24/03/15

Mon ,23/03/2015

Workout Of the Day
Bench
5-5-5-5-5
E3M
@80%
then
10 Min AMRAP
15 Thrusters 75/55#
30 Double Unders

Post your scores to the Whiteboard.
Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Monday – 23/03/15

Sun ,22/03/2015

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%

then
10 Min EMOTM
2 Rope Climbs

Post your scores to the Whiteboard.

Sign up for the CF Kids, Mobility, Olympic Lifting, Rowing and Yoga