CrossFit Colosseum
Feed the Warrior Within!

Monday – 30/03/15

     Posted on Sun ,29/03/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
3 Deadlifts (Odd)
3 Press (Even)
@ 90%
then
For Time
1500m Row

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

 

Sunday – 29/03/15

     Posted on Sat ,28/03/2015 by Leonidas

Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

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

Classes will run at 6am and 7am, both Saturday and Sunday

Saturday – 28/03/15

     Posted on Fri ,27/03/2015 by Leonidas

Workout Of the Day
4 Rounds For Time
500m Row
50 Air Squats

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

Classes will run at 6am and 7am, both Saturday and Sunday

Friday – 27/03/15

     Posted on Thu ,26/03/2015 by Leonidas

Workout Of the Day

WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

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 15.5

Classes will run at 6am and 7am, both Saturday and Sunday

Thursday – 26/03/15

     Posted on Wed ,25/03/2015 by Leonidas

Workout Of the Day
Snatch
5-5-5-5-5
E3M
@80%
then
Power Clean
5-5-5-5-5
E3M
@80%

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

Wednesday – 25/03/15

     Posted on Tue ,24/03/2015 by Leonidas

Workout Of the Day
Back Squat
5-5-5-5-5
E3M
@80%
then
4 rounds for Time
200m Row
15 Burpee
15 Slam Balls 12/9kg

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

Tuesday – 24/03/15

     Posted on Mon ,23/03/2015 by Leonidas

Workout Of the Day
Bench
5-5-5-5-5
E3M
@80%
then
10 Min AMRAP
15 Thrusters 75/55#
30 Double Unders

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

Monday – 23/03/15

     Posted on Sun ,22/03/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%

then
10 Min EMOTM
2 Rope Climbs

Post your scores to the Whiteboard.

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

 

Sunday – 22/03/15

     Posted on Sat ,21/03/2015 by Leonidas

Workout of the Day
For Time
21-15-9-15-21
American Kettle Bell Swings 24/16
Wall Balls 20/14

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

Saturday – 21/03/15

     Posted on Fri ,20/03/2015 by Leonidas

Workout Of the Day
CrossFit Games Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
OR
CrossFit Games Open Workout 15.4 (Scaled)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Post your scores to the Whiteboard.

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

Sign up for the CrossFit Games  Saturday Open 15.4