CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

28/07/14

Mon ,28/07/2014

Workout of the Day
Workout Of the Day
Back Squat
1-1-1-1-1
E3M
Set a new 1 RM
then
For Time
10-20-30-40-50
Double Unders
Sit Ups
Push Press 45/35#

Post your scores to the Whiteboard.

27/07/14

Sun ,27/07/2014
Workout Of the Day
6 Rounds For Time
6 kettle Bell Swings @ 32/24kg
12 Goblet Squats

Post your scores to the Whiteboard.

26/07/14

Sat ,26/07/2014

Workout of the Day
“Triple 3″
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

Post your scores to the Whiteboard.

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

25/07/14

Fri ,25/07/2014

Workout of the Day
Cleans
3-3-3-3-3
@90% E3M
then
8 min AMRAP
9 Front Squats 95/65#
15 Sit Ups
21 Push ups

Post your scores to the Whiteboard.

24/07/14

Thu ,24/07/2014

Workout Of the Day
Deadlift
3-3-3-3-3
@90% E3M
then
For Time
21-15-9
Push Jerk 115/75 #
Burpees

Post your scores to the Whiteboard.

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

23/07/14

Tue ,22/07/2014

Workout Of the Day
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)
then
7 min EMOTM
12 Kettle bell Russian swing
ASAFP

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

22/07/14

Mon ,21/07/2014

Workout Of the Day
Snatch
3-3-3-3-3
@90% E3M

then
3 Rounds For Time
6 Dead Lifts 225/155#
9 Pull Ups
12 Box Jumps 24/20″

Post your scores to the Whiteboard.

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

21/07/14

Mon ,21/07/2014

Workout Of the Day
Back Squat
3-3-3-3-3
@90% E3M

then
12 min AMRAP
200m Run
20 Wall Balls
20 Kettle bell Swings 24/16kg

Post your scores to the Whiteboard.

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

20/07/14

Sat ,19/07/2014

Workout Of the Day
15 Min AMRAP
5 HSPU
10 Med Ball Cleans 20/14
15 Air Squats
20 Double Unders

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

19/07/14

Sat ,19/07/2014

Workout of the Day
Tire Flips
then
For Time
10-9-8-7-6-5-4-3-2-1 Strict Pull Ups
1-2-3-4-5-6-7-8-9-10 Back Squats 155/110#

Post your scores to the Whiteboard.

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