CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘WOD’ Category

Wednesday – 29/10/14

Tue ,28/10/2014

Workout Of the Day
Power Position Snatch
5-5-5-5-5
E3M
then
3 Rounds For Reps
1 Min Power Clean 95/65
1 Min Box Jumps 24/20″
1 Min Push Press
1 Min Sit Ups
1 Min Burpees
1 Min Rest

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

There is a CrossFit Level Movement and Mobility Seminar on Saturday and Sunday classes will run at the track field by Father John Redmond Secondary School between 10am and 12pm.

Tuesday – 28/10/14

Mon ,27/10/2014

Workout of the Day
Halting Snatch Deadlift
3-3-3-3-3
E3M
then
“Tabernac”
5 Rounds For Time
21 Burpeees
20 Lunges W/45/25#

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

Monday – 27/10/14

Sun ,26/10/2014

Workout Of the Day
Sotts Press
5-5-5-5-5
E3M
then
4 Rounds For Time
15 Wall Balls @ 20/14#
15 Slam Balls 12/9kg

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

Sunday – 26/10/14

Sun ,26/10/2014

Workout Of the Day
20 Rounds For Time
1 Power Clean 135/95#
1 Front Squat
1 Power Clean
1 Front Squat
15 Double Unders

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

Saturday – 25/10/14

Fri ,24/10/2014

Workout Of the Day
Overhead Squat
3-3-3-3-3
E3M
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

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

Friday – 24/10/14

Thu ,23/10/2014

Workout Of the Day
7 Min EMOTM
12 Russian KB Swing
AHAFP
then
7 Min AMRAP
7 Deadlifts 200#/300#
11 Chest to Bar
15 Wall Balls 10′ tgt @ 20/14#

Post your scores to the Whiteboard.

Thursday – 23/10/14

Thu ,23/10/2014

Workout Of the Day
Snatch
1-1-1-1-1
E3M set new 1RM
then
For Time
4 x 500m Row
1 Min Recovery

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

Wednesday – 22/10/14

Tue ,21/10/2014

Workout of the Day
2012 CrossFit Games Regional Inividual Workout #2
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

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

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

Post your scores to the Whiteboard.
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

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