CrossFit Colosseum
Feed the Warrior Within!

     Posted on Thu ,28/04/2016 by Leonidas

Workout Of the Day
Shoulder Press
Find your 10 rep max.
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
10Min EMOTM
(Odd)2 Rope Climbs
(Even) 30 DU

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Wednesday – 27/04/16

     Posted on Tue ,26/04/2016 by Leonidas

Workout Of the Day
Back Squat
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
4.2.1
For Distance
4 Min Row
3 Min Rest
2 Min Row
30 Sec Rest
1 Min Row
3 Minute Rest
2 Minute Row
30 Sec Rest
4 Minute Row

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Tuesday – 26/04/16

     Posted on Mon ,25/04/2016 by Leonidas

Workout Of the Day
Sumo Deadlift
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
For Time
21-15-9
HSPU
T2B

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Monday –25/04/16

     Posted on Mon ,25/04/2016 by Leonidas

Workout Of the Day
Bench Press
Find your 3 rep max.
BENCH
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

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Sunday – 24/04/16

     Posted on Sat ,23/04/2016 by Leonidas

Workout Of the Day
5 Rounds For Time
400m Run
12 OHS 95/65
25 Sit Ups
30 DU
12 SDLHP 95/65
25 Box Jumps 24/20

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Saturday – 23/04/16

     Posted on Fri ,22/04/2016 by Leonidas

Workout Of the Day
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps

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Friday – 22/04/16

     Posted on Fri ,22/04/2016 by Leonidas

Workout of the Day
Push Press
Find your 8 rep max.
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
10 Min AMRAP
250m Row
(Scored) Max T2B

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Thursday – 21/04/16

     Posted on Wed ,20/04/2016 by Leonidas

Workout Of the Day
Clean
Find your 1 rep max.
30min EMOTM
1 Squat Clean
In 10 rds find a daily max.
Drop to 80% and build back up to the daily max during the final 20 rds

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Wednesday – 20/04/16

     Posted on Tue ,19/04/2016 by Leonidas

Workout Of the Day
Deadlift
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
Rowing “Helen”
3 Rounds For Time
400m Row
21 KB Swing 24/16
12 C2B

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Tuesday – 19/04/16

     Posted on Mon ,18/04/2016 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
3 Rounds For Time
50 DU
20 Wall Ball 30/20#
5 Burpees for every break in the WB

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