CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

Tuesday – 27/01/15

Mon ,26/01/2015

Workout Of the Day
Bench
5-5-5-5-5
E3M
@ 80%
then
100 Double Unders
2000m Row
100 Double Unders

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Monday – 26/01/15

Sun ,25/01/2015

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%
`then
10 MIN AMRAP
15 Kettlebell Swing 24/16 kg
15 Slam ball
30 Double Unders

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Sunday – 25/01/15

Sun ,25/01/2015

Workout Of the Day
For Time
100 GI Jane’s
Every 2 min 10 sit-ups

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Saturday – 24/01/15

Fri ,23/01/2015

Workout Of the Day
4 Min AMRAP
10 Deadlift 115/75#
20 Double Unders
2 Min Rest
4 Min AMRAP
7 Front Squat 95/65#
10 Sit Ups
2 Min Rest
4 Min AMRAP
5 Push Press 95/65#
5 Burpees

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Friday – 23/01/15

Thu ,22/01/2015

Workout Of the Day
20 Min EMOTM
5 Wall Balls 20/14
5 Push Ups
Power Clean @ 185/135#

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Thursday – 22/01/15

Wed ,21/01/2015

Workout Of the Day
Split Jerk
1-1-1-1-1
E3M

then
“Tabernac”
5 Rounds For Time
21 Burpeees
20 Lunges W/45/25#

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Wednesday – 21/01/15

Tue ,20/01/2015

Workout Of the Day
CrossFit Games Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

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Tuesday – 20/01/15

Mon ,19/01/2015

Workout Of the Day
7 Min EMOTM
12 Russian Kettle Bells
AHAP
then
20 Rounds
Every 30 Seconds
3 Thrusters 115/95#

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Monday – 19/01/15

Sun ,18/01/2015

Workout Of the Day
Pull Up and Dip Progression
then
5 Rounds For Time
10 Wall Balls 20/14
5 Clean and Jerks 135/95#

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Sunday – 18/01/15

Sun ,18/01/2015

Workout Of the Day
Overhead Squat
3-3-3-3-3
E3M
then
10 Rounds For Time
20 Parrelette Jumps
10 Sit Ups

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