CrossFit Colosseum
Feed the Warrior Within!

Friday – 31/10/14

     Posted on Thu ,30/10/2014 by Leonidas

Workout Of the Day
10 Min EMOTM
1 Press
2 Push Press
3 Push Jerk
@ 75%
then
4.2.1
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

Post your scores to the Whiteboard.
There is a CrossFit Level Movement and Mobility Seminar on Saturday and Sunday classes will run at the track field by Father John Redmond Secondary School between 10am and 12pm.

Thursday – 30/10/2014

     Posted on Wed ,29/10/2014 by Leonidas

Workout Of the Day
30 Min E2M
3 Front Squat 185/135#
6 C2B
9 American Kettlebell Swings @ 24/16kg

Post your scores to the Whiteboard.
There is a CrossFit Level Movement and Mobility Seminar on Saturday and Sunday classes will run at the track field by Father John Redmond Secondary School between 10am and 12pm.

Wednesday – 29/10/14

     Posted on Tue ,28/10/2014 by Leonidas

Workout Of the Day
Power Position Snatch
5-5-5-5-5
E3M
then
3 Rounds For Reps
1 Min Power Clean 95/65
1 Min Box Jumps 24/20″
1 Min Push Press
1 Min Sit Ups
1 Min Burpees
1 Min Rest

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

There is a CrossFit Level Movement and Mobility Seminar on Saturday and Sunday classes will run at the track field by Father John Redmond Secondary School between 10am and 12pm.

Tuesday – 28/10/14

     Posted on Mon ,27/10/2014 by Leonidas

Workout of the Day
Halting Snatch Deadlift
3-3-3-3-3
E3M
then
“Tabernac”
5 Rounds For Time
21 Burpeees
20 Lunges W/45/25#

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

Monday – 27/10/14

     Posted on Sun ,26/10/2014 by Leonidas

Workout Of the Day
Sotts Press
5-5-5-5-5
E3M
then
4 Rounds For Time
15 Wall Balls @ 20/14#
15 Slam Balls 12/9kg

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

Sunday – 26/10/14

     Posted on Sun ,26/10/2014 by Leonidas

Workout Of the Day
20 Rounds For Time
1 Power Clean 135/95#
1 Front Squat
1 Power Clean
1 Front Squat
15 Double Unders

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

Saturday – 25/10/14

     Posted on Fri ,24/10/2014 by Leonidas

Workout Of the Day
Overhead Squat
3-3-3-3-3
E3M
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

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

Friday – 24/10/14

     Posted on Thu ,23/10/2014 by Leonidas

Workout Of the Day
7 Min EMOTM
12 Russian KB Swing
AHAFP
then
7 Min AMRAP
7 Deadlifts 200#/300#
11 Chest to Bar
15 Wall Balls 10′ tgt @ 20/14#

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

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)

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