CrossFit Colosseum
Feed the Warrior Within!

Thursday – 05/03/15

     Posted on Wed ,04/03/2015 by Leonidas

Workout Of the Day
7 min EMOTM
12 Kettle Bell Swings
AHAP
then
3 Rounds For Time
15 Thrusters 95/65#
15 C2B Pull Ups

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Wednesday – 04/03/15

     Posted on Tue ,03/03/2015 by Leonidas

Workout Of the Day
Back Squat
3-3-3-3-3
E3M
@90%
then
5 Rounds For Time
10 Push Jerk 95/65#
30 Double Unders

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Tuesday – 03/03/15

     Posted on Mon ,02/03/2015 by Leonidas

Workout of the Day
Bench
3-3-3-3-3
E3M
@90%

then
3 Rounds For Time
30 Wall Balls
20 Burpees

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Monday – 02/03/15

     Posted on Sun ,01/03/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
3 Deadlifts (Odd)
3 Press (Even)
@ 90%
then
10 Min AMRAP
300m Row
20 Kettle bell Swings 24/16kg
10 C2B Pull Ups

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Sunday – 01/03/15

     Posted on Sat ,28/02/2015 by Leonidas

Workout Of the Day
10 Min AMRAP
10 Burpee Box overs
10 Wall Balls 20/14

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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

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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

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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

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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.

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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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