CrossFit Colosseum
Feed the Warrior Within!

Thursday – 23/10/14

     Posted on Thu ,23/10/2014 by Leonidas

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

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Wednesday – 22/10/14

     Posted on Tue ,21/10/2014 by Leonidas

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)

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Tuesday – 21/10/14

     Posted on Mon ,20/10/2014 by Leonidas

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

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Monday – 20/10/14

     Posted on Sun ,19/10/2014 by Leonidas

Workout Of the Day
Deadlift
1-1-1-1-1
E3M set new 1RM
then
10 Min
Every 30 Seconds
3 Thrusters 135/95

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Sunday – 19/10/14

     Posted on Sat ,18/10/2014 by Leonidas

Workout Of the Day
For Time
10-9-8-7-6-5-4-3-2-1
Slam Balls 12/9kg
GI Janes

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Saturday – 18/10/14

     Posted on Fri ,17/10/2014 by Leonidas

5 Year Anniversary WOD
5 – 2 Minute Rounds
5 Deadlifts @225/170#
During the remander of the 2 Minutes complete as many rounds of
5 Pull Ups
10 Push Ups
15 Air Squats

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Friday – 17/10/14

     Posted on Thu ,16/10/2014 by Leonidas

Workout Of the Day
For Reps
3 min
Clean and Jerk 95/65#
Rest 1:30 min
3 min
Burpees
Rest 1:30 min
3 min
Calorie Row
then
OverHead Squats
3-3-3-3-3
E3M @ 90%

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Thursday – 16/10/14

     Posted on Wed ,15/10/2014 by Leonidas

Workout Of the Day
Snatch
3-3-3-3-3
E3M
@ 90%
then
4 Rounds For Time
400m Run
7 Handstand Push Ups

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Wednesday – 15/10/14

     Posted on Tue ,14/10/2014 by Leonidas

Workout Of the Day
Back Squat
3-3-3-3-3
E3M
@ 90%

then
CrossFit Games Open Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)

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Tuesday – 15/10/14

     Posted on Mon ,13/10/2014 by Leonidas

Workout Of the Day
10 Min EMOTM
3 Deadlifts (Odd)
3 Press (Even)
@ 90%

then
For Time
21-15-9
Pull Ups
Burpees

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