CrossFit Colosseum
Feed the Warrior Within!

Sunday –14/02/16

     Posted on Sat ,13/02/2016 by Leonidas

Workout Of the Day

Holiday Hours for  Family day 10am – 2pm
Sumo Deadlift
Find your 10 rep max.
SDL
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
3 Rounds For Time
15 OHS 95/65
15 Supine Row
15 Ring Push Up

Post your scores to the Whiteboard.

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

 

Saturday – 13/02/16

     Posted on Sat ,13/02/2016 by Leonidas

Workout of the Day

Holiday Hours for  Family day 10am – 2pm
Clean
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
5 Round For Time
5 Plate Jump 45#
200m Row

Post your scores to the Whiteboard.

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

Friday – 12/02/16

     Posted on Thu ,11/02/2016 by Leonidas

Workout Of the Day
CrossFit Games Open Workout 11.1 / 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)
then
Overhead Squat
Find your 12 rep max.
12-12-12-12-12 @70%
93%, 95%, 100%, +5#, +5#

Post your scores to the Whiteboard.

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

Thursday – 11/02/16

     Posted on Wed ,10/02/2016 by Leonidas

Workout Of the Day
Power Clean
Find your 2 rep max.
2-2-2-2-2 @95%
93%, 95%, 100%, +5#, +5#
then
PU/Dip “Alpha”
PU/Mat/Ring/bar
Normal
Wide
Narrow
Chin
Alternate Grip
Alternate Grip
Triangle
Supine Row
False Grip
Static Hold

Post your scores to the Whiteboard.

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

Wednesday – 10/02/16

     Posted on Tue ,09/02/2016 by Leonidas

Workout Of the Day
Push Press
Find your 8 rep max.
PP
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
5 Rounds For Time
40 Double Unders
12 Wall Ball 30/20

Post your scores to the Whiteboard.

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

Tuesday – 09/02/16

     Posted on Mon ,08/02/2016 by Leonidas

Workout Of the Day
Front Squat
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Post your scores to the Whiteboard.

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

Monday – 08/02/16

     Posted on Sun ,07/02/2016 by Leonidas

Workout Of the Day
Deadlift
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
4.2.1
4 Minute Row
3 Minute Rest
2 Minute Row
30 Sec Rest
1 Minute Row
3 Minute Rest
2 Minute Row
30 Sec Rest
4 Minute Row

Post your scores to the Whiteboard.

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

Sunday – 07/02/16

     Posted on Sat ,06/02/2016 by Leonidas

Workout Of the Day
Shoulder Press
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
5 Rounds For Time
9 Burpees
15 Slam Ball 45/35

Post your scores to the Whiteboard.

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

 

Saturday – 06/02/16

     Posted on Fri ,05/02/2016 by Leonidas

Workout of the Day

There is a CF L1 at the gym this weekend 6-7 Feb – Early Bird Weekend hours – classes @ 6 & 7 am
Power Clean
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
For Time
50-40-30-20-10
Push Ups
Sit Ups
Double Unders

Post your scores to the Whiteboard.

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

Friday – 05/02/16

     Posted on Thu ,04/02/2016 by Leonidas

Workout Of the Day

There is a CF L1 at the gym this weekend 6-7 Feb – Early Bird Weekend hours – classes @ 6 & 7 am
CrossFit Games Open Workout 15.5

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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

MASTERS 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

SCALED MASTERS 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

TEENS
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

Post your scores to the Whiteboard.

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