CrossFit Colosseum
Feed the Warrior Within!

Saturday – 28/02/15

     Posted on Fri ,27/02/2015 by Leonidas

Workout Of the Day
CrossFit Games Open Workout 15.1

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)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 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)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Post your scores to the Whiteboard.

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

Sign up for the CrossFit Games  Friday Open WOD 15.1 or  Saturday Open WOD 15.1

Friday – 27/02/15

     Posted on Thu ,26/02/2015 by Leonidas

Workout Of the Day
For Distance
4 Minute Row, 3 Minute Rest
2 Minute Row, 30 rest
1 Minute Row, 3 Minute rest
2 Minute Row, 30 sec rest
4 Minute Row
then
Mobility

Post your scores to the Whiteboard.

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

Sign up for the CrossFit Games  Friday Open WOD 15.1 or  Saturday Open WOD 15.1

Thursday – 26/02/15

     Posted on Wed ,25/02/2015 by Leonidas

Workout Of the Day
Snatch
5-5-5-5-5
E3M
@80%
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 CF Kids, Mobility, Olympic Lifting, Rowing and Yoga

Wednesday – 25/02/15

     Posted on Tue ,24/02/2015 by Leonidas

Workout Of the Day
Back Squat
5-5-5-5-5
E3M
@80%
then
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats
Rest 1 minute then repeat, for a total of 5 cycles.

Post your scores to the Whiteboard.

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

Tuesday – 24/02/15

     Posted on Mon ,23/02/2015 by Leonidas

Workout Of the Day
Bench
5-5-5-5-5
E3M
@80%
then
For Time
21 – 15 – 9
Toe 2 Bar
Slam Balls 12/9KG

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

Monday – 23/02/15

     Posted on Sun ,22/02/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%
then
3 Rounds For Time
30 Double Unders
20 Cal Row

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

Sunday – 22/02/15

     Posted on Sun ,22/02/2015 by Leonidas

Workout Of the Day
10 EMOMT
10 Overhead lunges 45#/25#
5 Sit ups
then
4 Rounds for Time
500m Row
10 Front Squats 135/95
5 Push Press

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Saturday – 21/02/15

     Posted on Fri ,20/02/2015 by Leonidas

Workout Of the Day
For Time
(P1) Plank
(P2) 20 Wall Balls 20/14
Switch
5 Partner Deadlifts
(P1) Handstand Holds
(P2) 20 Med Ball Cleans 20/14
Switch
5 Partner Deadlifts
(P1) Hollow Rock
(P2) 20 Slam Balls 12/9
Switch
5 Partner Deadlifts

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

Friday – 20/02/15

     Posted on Thu ,19/02/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Toes 2 Bar
10 Double Unders
then
“Randy”
For time:
75 Power Snatches (75 lbs)

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

Thursday – 19/02/15

     Posted on Thu ,19/02/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Wall Balls
10 Push Ups
then
7 Min AMRAP
7 Thrusters 105/75#
7 Buurpees

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