CrossFit Colosseum
Feed the Warrior Within!

17/04/14

     Posted on Thu ,17/04/2014 by Leonidas

Workout Of the Day
“Tarnak”
4 Rounds For Time of:
40 Push-ups
40 Box jumps 24″
40 Sit-ups
40 Pull-ups

In honor of Sgt. Marc D. Léger, Cpl. Ainsworth Dyer, Pte. Richard Green, and Pte. Nathan Smith killed April 17, 2002 in a “friendly fire” incident when an American F-16 fighter jet dropped a 225-kg laser-guided bomb on the Canadians who were on an exercise at Tarnak Farm, near Kandahar.

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16/04/14

     Posted on Tue ,15/04/2014 by Leonidas

Workout Of the Day
Burgener Warm Up
Down and Up
Elbows high and outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch PP
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch balance
then
5 Rounds For Time
30 Double Unders
12 Russian Kettle Bells Swing @24/16KG
12 Slam Balls 12/9KG

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Holiday hour – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours
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15/04/14

     Posted on Tue ,15/04/2014 by Leonidas

Workout of the Day
Barbell Complex
10 Rounds @ 75/55#
Deadlift
Hang Power Clean
Front Squat
Press
Back Squat
Over Head Squat
Snatch
then
4 Rounds For Time
500m Row
15 Wall Balls @ 20/14#

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Holiday hour – Friday 10am-2pm, Saturday 10am-2pm, Sunday 10am-2pm, and Monday regular hours
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14/04/14

     Posted on Sun ,13/04/2014 by Leonidas

Workout Of the Day
Pull Up/ Dip Progression
then
For Time
3 Rope Climbs
21 Box Jumps 24/20
30 Double Unders
3 Rope Climbs
15 Box Jumps 24/20
30 Double Unders
1 Rope Climbs
9 Box Jumps 24/20
30 Double Unders

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Wear high socks and/or long pants !!!!!!

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13/04/14

     Posted on Sat ,12/04/2014 by Leonidas

Workout Of the Day
For Time
19 Double Unders
19 Pull Ups
19 Double Unders
19 Box Jumps
19 Double Unders
19 Lunges
19 Double Unders
19 Sit Ups
19 Double Unders
19 Slam Balls

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Wear high socks and/or long pants !!!!!!

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12/04/14

     Posted on Fri ,11/04/2014 by Leonidas

Workout Of the Day
Partner WOD
16 Round For Reps
20 sec work:10 sec rest
(P1) Deadlifts @225/155#
(P2) Burpees

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11/04/14

     Posted on Thu ,10/04/2014 by Leonidas

Workout Of the Day
“Michael”
3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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10/04/14

     Posted on Wed ,09/04/2014 by Leonidas

Workout Of the Day
Dead Lifts
1-1-1-1-1
E3M
Set a new 1RM
then
3 Rounds For Time
30 Wall Balls @ 20/14
15 Burpees

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09/04/14

     Posted on Wed ,09/04/2014 by Leonidas

Workout Of the Day
7 min EMOTM
12 Kettle bell Russian swing ASAFP
then
“VIMY”
17 Min AMRAP
20 Lunges
4 Overhead Squats
10 Pull Ups

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08/04/14

     Posted on Mon ,07/04/2014 by Leonidas

Workout Of the Day
Back Squat
1-1-1-1-1
E3M
Set a new 1RM
then
5 Rounds For Time
30 Double Undeers
10 Dumbbell Snatches @ 40/35#
15 Push Ups

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