CrossFit Colosseum
Feed the Warrior Within!

Friday – 21/11/14

     Posted on Thu ,20/11/2014 by Leonidas

Workout of the Day
Snatch
1-1-1-1-1
Set a new 1RM

then
4 Rounds For Time
10 C2B Pull Ups
15 KB Swing 24/16kg

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

 

Thursday – 20/11/14

     Posted on Wed ,19/11/2014 by Leonidas

Workout Of the Day
Clean
1-1-1-1-1
Set a new 1RM

then
3 Rounds For Time
15 OHS 75/55#
50 Double Unders

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

Wednesday – 19/11/14

     Posted on Tue ,18/11/2014 by Leonidas

Workout Of the Day
Press
1-1-1-1-1
Set a new 1RM

then
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

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

Tuesday – 18/11/14

     Posted on Mon ,17/11/2014 by Leonidas

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

then
For Time
21-15-9
T2B
Dumbbell Snatch 45/25#

Post your scores to the Whiteboard.

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

Monday – 17/11/14

     Posted on Sun ,16/11/2014 by Leonidas

Workout Of the Day
Deadlifts
1-1-1-1-1
Set a new 1RM

then
16 Intervals of:
Row 20 seconds
Rest 10 seconds

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

 

Sunday – 16/11/14

     Posted on Sat ,15/11/2014 by Leonidas

Workout Of the Day
3 Rounds For Time
400m Run
21 Burpees

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

Saturday – 15/11/14

     Posted on Fri ,14/11/2014 by Leonidas

Workout of the Day
For Time
As a pair run for 2 minutes then complete 20 push ups and 20 squats – between the 2 ppl then repeat till 5k ran

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

There is a CrossFit Level 2 certification (coaches development) at the gym this weekend. Classes will run the Lakeshore Sports Centre . Saturday classes will run from 3:00pm-4:00pm, Sunday Classes will run From 10:00am-11:00am

Friday – 14/11/14

     Posted on Thu ,13/11/2014 by Leonidas

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

then
10 Rounds For Reps
30 Sec Burpee Box Jump 24/20
30 Sec rest

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

There is a CrossFit Level 2 certification (coaches development) at the gym this weekend. Classes will run the Lakeshore Sports Centre . Saturday classes will run from 3:00pm-4:00pm, Sunday Classes will run From 10:00am-11:00am

Thursday – 13/11/14

     Posted on Wed ,12/11/2014 by Leonidas

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

then
For Time
21*15*9*
Box Jumps
Wall Balls 20/14#
30 Double Under

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

There is a CrossFit Level 2 certification (coaches development) at the gym this weekend. Classes will run the Lakeshore Sports Centre . Saturday classes will run from 3:00pm-4:00pm, Sunday Classes will run From 10:00am-11:00am

Wednesday – 12/11/14

     Posted on Tue ,11/11/2014 by Leonidas

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

then
6 Rounds For Time
20 Overhead Lunges 35/25#
10 Sit Ups
10 Dumbbell Thrusters 35/25#

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

There is a CrossFit Level 2 certification (coaches development) at the gym this weekend. Classes will run the Lakeshore Sports Centre . Saturday classes will run from 3:00pm-4:00pm, Sunday Classes will run From 10:00am-11:00am