CrossFit Colosseum
Feed the Warrior Within!

Sunday – 07/02/16

     Posted on Sat ,06/02/2016 by Leonidas

Workout Of the Day
Shoulder Press
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
5 Rounds For Time
9 Burpees
15 Slam Ball 45/35

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

 

Saturday – 06/02/16

     Posted on Fri ,05/02/2016 by Leonidas

Workout of the Day

There is a CF L1 at the gym this weekend 6-7 Feb – Early Bird Weekend hours – classes @ 6 & 7 am
Power Clean
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
For Time
50-40-30-20-10
Push Ups
Sit Ups
Double Unders

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Friday – 05/02/16

     Posted on Thu ,04/02/2016 by Leonidas

Workout Of the Day

There is a CF L1 at the gym this weekend 6-7 Feb – Early Bird Weekend hours – classes @ 6 & 7 am
CrossFit Games Open Workout 15.5

RX’D
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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

Men use 95 lb.
Women use 65 lb.

SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

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

Men use 65 lb.
Women use 45 lb.

MASTERS 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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

Men use 65 lb.
Women use 45 lb.

SCALED MASTERS 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

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

Men use 45 lb.
Women use 35 lb.

TEENS
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

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

Boys use 65 lb.
Girls use 45 lb.

SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

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

Boys use 45 lb.
Girls use 35 lb.

Post your scores to the Whiteboard.

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

Thursday – 04/02/16

     Posted on Wed ,03/02/2016 by Leonidas

Workout Of the Day

There is a CF L1 at the gym this weekend 6-7 Feb – Early Bird Weekend hours – classes @ 6 & 7 am

Bench
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
5 Rounds For Time
30 DU
10 T2B

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

Wednesday – 03/02/16

     Posted on Tue ,02/02/2016 by Leonidas

Workout Of the Day

There is a CF L1 at the gym this weekend 6-7 Feb – Early Bird Weekend hours – classes @ 6 & 7 am)

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
then
Overhead Squat
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#

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

Tuesday – 02/02/16

     Posted on Mon ,01/02/2016 by Leonidas

Workout Of the Day
Romanian Deadlift
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
For Time
20-16-12-8-4
Wall Ball 30/20
5-4-3-2-1
MU

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Sign up for the CF Kids and Yoga

Monday –01/02/16

     Posted on Sun ,31/01/2016 by Leonidas

Workout Of the Day
Push Press
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
3 Rounds For Reps
1 Min Row (cal)
1 Min Swing 24/16
1 Min DU

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     Posted on Sat ,30/01/2016 by Leonidas

Workout Of the Day
Front Squat
Find your 10 rep max.
12-12-12-12-12 @70%
93%, 95%, 100%, +5#, +5#
then
5 Min AMRAP
5 Chest 2 Bar
5 Atlas Stones 95/115#

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Saturday – 30/01/2016

     Posted on Sat ,30/01/2016 by Leonidas

Workout Of the Day
Deadlift
Find your 2 rep max.
2-2-2-2-2 @ 95%
93%-95%-100% +5 +5
then
Partner WOD
10 Min AMRAP
P1 – 10 Wall Balls 20/14# (T)
P2 – Russian KB Swing 24/16kg (S)
P3 – Slam Ball 21/9kg (S)

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Friday – 29/01/16

     Posted on Thu ,28/01/2016 by Leonidas

Workout Of the Day
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk (135/95 lbs)
6 Toes-to-bar
9 Clean and jerk (135/95 lbs)
9 Toes-to-bar
12 Clean and jerk (135/95 lbs)
12 Toes-to-bar
15 Clean and jerk (135/95 lbs)
15 Toes-to-bar
18 Clean and jerk (135/95 lbs)
18 Toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
then
Press
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#

Post your scores to the Whiteboard.

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