CrossFit Colosseum
Feed the Warrior Within!

Friday – 30/01/15

     Posted on Fri ,30/01/2015 by Leonidas

Workout Of the Day
Deadlift
5-5-5-5-5
E3M
@ 80%
then
For Time
21**15**9**
Toes 2 Bar
Box Jumps 24/20″
HR Push Ups

**30 DU

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

With the up coming Level 2 Certification this weekend (31 Jan-01 Feb) during normal hours.  We will be running 2 extra early WODs.
The first WOD will start at 6 am sharp followed by a second WOD at 7.
Please be aware that the Level 2 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 – 29/01/15

     Posted on Thu ,29/01/2015 by Leonidas

Workout Of the Day
“Death by Wall Balls”
On a running clock
1st Min – 3 WB
2nd Min – 6 WB
3rd Min – 9 WB
…… Till you can not finish the WB in the minute.
then
“Death by Cleans”
On a running clock
1st Min – 1 Clean
2nd Min – 2 Cleans
3rd Min – 3 Cleans
…… Till you can not finish the Cleans in the minute.

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

With the up coming Level 2 Certification this weekend (31 Jan-01 Feb) during normal hours.  We will be running 2 extra early WODs.
The first WOD will start at 6 am sharp followed by a second WOD at 7.
Please be aware that the Level 2 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 – 28/01/15

     Posted on Tue ,27/01/2015 by Leonidas

Workout Of the Day
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

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

Tuesday – 27/01/15

     Posted on Mon ,26/01/2015 by Leonidas

Workout Of the Day
Bench
5-5-5-5-5
E3M
@ 80%
then
100 Double Unders
2000m Row
100 Double Unders

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

Monday – 26/01/15

     Posted on Sun ,25/01/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%
`then
10 MIN AMRAP
15 Kettlebell Swing 24/16 kg
15 Slam ball
30 Double Unders

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

Sunday – 25/01/15

     Posted on Sun ,25/01/2015 by Leonidas

Workout Of the Day
For Time
100 GI Jane’s
Every 2 min 10 sit-ups

Post your scores to the Whiteboard.

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

Saturday – 24/01/15

     Posted on Fri ,23/01/2015 by Leonidas

Workout Of the Day
4 Min AMRAP
10 Deadlift 115/75#
20 Double Unders
2 Min Rest
4 Min AMRAP
7 Front Squat 95/65#
10 Sit Ups
2 Min Rest
4 Min AMRAP
5 Push Press 95/65#
5 Burpees

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

Friday – 23/01/15

     Posted on Thu ,22/01/2015 by Leonidas

Workout Of the Day
20 Min EMOTM
5 Wall Balls 20/14
5 Push Ups
Power Clean @ 185/135#

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

Thursday – 22/01/15

     Posted on Wed ,21/01/2015 by Leonidas

Workout Of the Day
Split Jerk
1-1-1-1-1
E3M

then
“Tabernac”
5 Rounds For Time
21 Burpeees
20 Lunges W/45/25#

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

Wednesday – 21/01/15

     Posted on Tue ,20/01/2015 by Leonidas

Workout Of the Day
CrossFit Games Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Post your scores to the Whiteboard.

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