CrossFit Colosseum
Feed the Warrior Within!

Thursday – 18/12/14

     Posted on Thu ,18/12/2014 by Leonidas

Workout Of the Day
Deadlifts
3-3-3-3-3
E3M
@ 90%

then
For Time
5 Ground to overhead 185/135#
10 Pull Ups
4 Ground to Overhead
8 Pull Ups
3 Ground to Overhead
6 Pull Ups
2 Ground to Overhead
4 Pull Ups
Ground to Overhead
2 Pull Ups

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Holiday Hours

24 Dec: 06:00-14:00

25 Dec: Closed

26 Dec: Closed

31 Dec: 06:00-14:00

1 Jan: Closed

Wednesday – 17/12/14

     Posted on Tue ,16/12/2014 by Leonidas

Workout of the Day
“The Ghost”

6 rounds of:
1 minute of rowing (for calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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

Holiday Hours

24 Dec: 06:00-14:00

25 Dec: Closed

26 Dec: Closed

31 Dec: 06:00-14:00

1 Jan: Closed

Tuesday – 16/12/14

     Posted on Tue ,16/12/2014 by Leonidas

Workout of the Day
Bench
1-1-1-1-1
E3M
Set a new 1RM
then
For Time
21-15-9
Deadlifts 225/155
K2E

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Monday – 15/12/14

     Posted on Sun ,14/12/2014 by Leonidas

Workout Of the Day
Front Squat
1-1-1-1-1
Set a new 1RM

then
Kettle Bell Snatch Test
10 min AMRAP
Kettle bell Snatch @24/12kg

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

Sunday – 14/12/14

     Posted on Sun ,14/12/2014 by Leonidas

Workout Of the Day
3 Rounds For Time
20 thrusters 75/55
20 front rack lunges
90s rest btwn rounds

Post your scores to the Whiteboard.

Saturday – 13/12/14

     Posted on Fri ,12/12/2014 by Leonidas

Workout Of the Day
For Time
5 Deadlifts 225/155#
10 Slam Balls 9/12kg
30 Double Unders

Post your scores to the Whiteboard.

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

With the up coming Level 1 cert this weekends we thought we would try something different. (13-14 Dec)
Given that the gym will not be available throughout these days and the drop in attendance for the off site wods, we will be running 2 extra early wods to see if there is enough interest.
The first wod will start at 6 am sharp followed by a second wod at 7.
Please be aware that the level 1 certification starts at 9 am and as such we must be cleared out no later then 8:30 to allow their set-up etc.
Please note this will not be a permanent scheduling change for all weekends we are hosting a certification.

Friday – 12/12/14

     Posted on Fri ,12/12/2014 by Leonidas

Workout Of the Day
Snatch
3-3-3-3-3
E3M @ 90%
then
“Death by Overhead Squats”
On a running clock
1st Min – 1 OHS
2nd Min – 2 OHS
3rd Min – 3 OHS
…… Till you can not finish the OHS in the minute.

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

With the up coming Level 1 cert this weekends we thought we would try something different. (13-14 Dec)
Given that the gym will not be available throughout these days and the drop in attendance for the off site wods, we will be running 2 extra early wods to see if there is enough interest.
The first wod will start at 6 am sharp followed by a second wod at 7.
Please be aware that the level 1 certification starts at 9 am and as such we must be cleared out no later then 8:30 to allow their set-up etc.
Please note this will not be a permanent scheduling change for all weekends we are hosting a certification.

Thursday – 11/12/14

     Posted on Wed ,10/12/2014 by Leonidas

Workout Of the Day
Deadlift
3-3-3-3-3
E3M
@ 90%
then
For Time
100 Burpees

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

With the up coming Level 1 cert this weekends we thought we would try something different. (13-14 Dec)
Given that the gym will not be available throughout these days and the drop in attendance for the off site wods, we will be running 2 extra early wods to see if there is enough interest.
The first wod will start at 6 am sharp followed by a second wod at 7.
Please be aware that the level 1 certification starts at 9 am and as such we must be cleared out no later then 8:30 to allow their set-up etc.
Please note this will not be a permanent scheduling change for all weekends we are hosting a certification.

Wednesday – 10/12/14

     Posted on Tue ,09/12/2014 by Leonidas

Workout Of the Day
CrossFit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24″ / 20″)
12 Push press (115lb / 75lb)
9 Toes-to-bar

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

Tuesday – 09/12/14

     Posted on Mon ,08/12/2014 by Leonidas

Workout Of the Day
Bench
3-3-3-3-3
E3M
@ 90%
then
Cleans
3-3-3-3-3
E3M
@ 90%

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