CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

Tuesday – 21/10/14

Mon ,20/10/2014

Workout Of the Day
Back Squat
1-1-1-1-1
E3M set new 1RM
then
3 Rounds For TIme
30 Wall Balls 20/14
15 Burpees

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

 

Monday – 20/10/14

Sun ,19/10/2014

Workout Of the Day
Deadlift
1-1-1-1-1
E3M set new 1RM
then
10 Min
Every 30 Seconds
3 Thrusters 135/95

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

Sunday – 19/10/14

Sat ,18/10/2014

Workout Of the Day
For Time
10-9-8-7-6-5-4-3-2-1
Slam Balls 12/9kg
GI Janes

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

Saturday – 28/10/14

Fri ,17/10/2014

5 Year Anniversary WOD
5 – 2 Minute Rounds
5 Deadlifts @225/170#
During the remander of the 2 Minutes complete as many rounds of
5 Pull Ups
10 Push Ups
15 Air Squats

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Sign up for the Anniversary WOD

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Friday – 17/10/14

Thu ,16/10/2014

Workout Of the Day
For Reps
3 min
Clean and Jerk 95/65#
Rest 1:30 min
3 min
Burpees
Rest 1:30 min
3 min
Calorie Row
then
OverHead Squats
3-3-3-3-3
E3M @ 90%

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

Thursday – 16/10/14

Wed ,15/10/2014

Workout Of the Day
Snatch
3-3-3-3-3
E3M
@ 90%
then
4 Rounds For Time
400m Run
7 Handstand Push Ups

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

Wednesday – 15/10/14

Tue ,14/10/2014

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

then
CrossFit Games Open Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)

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Sign up for the Yoga, CrossFit Kids, and Olympic Lifting

Tuesday – 15/10/14

Mon ,13/10/2014

Workout Of the Day
10 Min EMOTM
3 Deadlifts (Odd)
3 Press (Even)
@ 90%

then
For Time
21-15-9
Pull Ups
Burpees

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Sign up for the Yoga, CrossFit Kids, and Olympic Lifting

Monday – 13/10/14

Mon ,13/10/2014

Workout Of the Day
Gobble Time
1000m Row
21-15-9
Goblet Squats 24/16
T2B

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Sign up for the Yoga, CrossFit Kids, and Olympic Lifting

Thanksgiving Day Monday gym hours are from 10am-2pm.

Sunday – 12/10/14

Sun ,12/10/2014

Workout of the Day
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders

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

Thanksgiving Day Monday gym hours are from 10am-2pm.