CrossFit Colosseum
Feed the Warrior Within!

Wednesday – 29/07/15

     Posted on Tue ,28/07/2015 by Leonidas

Workout Of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

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Tuesday – 29/06/15

     Posted on Mon ,27/07/2015 by Leonidas

Workout Of the Day
Clean
1-1-1-1-1
Set a new 1RM
Bar – 25%-50%-75%-90%

then
“Death by Burpee”
On a running clock
1st Min – 2 Burpee
2nd Min – 4 Burpee
3rd Min – 6 Burpee
…… to ∞ or till you can not finish the Burpees in the minute.

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Sunday – 26/07/15

     Posted on Sat ,25/07/2015 by Leonidas

Workout Of the Day
Snatch Balance
1-1-1-1-1
then
5 Rnds
400 m sprint
3 min rests

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Saturday – 25/07/15

     Posted on Fri ,24/07/2015 by Leonidas

Workout Of the Day
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

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Friday – 24/07/15

     Posted on Thu ,23/07/2015 by Leonidas

Workout of the Day
For Time
1k Run
2k Row
1k Run

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Thursday – 23/07/15

     Posted on Wed ,22/07/2015 by Leonidas

Workout of the Day
The Sandwich
80 Cal Row
40 Shoulder 2 Overhead 155/105
80 Deadlift

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Tuesday – 21/07/15

     Posted on Mon ,20/07/2015 by Leonidas

Workout of the Day
Clean
3-3-3-3-3
E3M @90%
Bar – 25%-50%-75%-90%
then
Push Jerk
3-3-3-3-3
E3M @90%
Bar – 25%-50%-75%-90%

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Monday – 20/07/15

     Posted on Sun ,19/07/2015 by Leonidas

Workout of the Day
Overhead Squat
3-3-3-3-3
E3M @90%
Bar – 25%-50%-75%-90%
then
10 Min AMRAP
16 Burpees
16 KB Snatch 24/16kg
200m Row
Post your scores to the Whiteboard.

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Wednesday – 22/07/15

     Posted on Sun ,19/07/2015 by Leonidas

Workout Of the Day
7 Min EMOTM
12 Russian KB Swing

then
SQT
3 Rounds For Time
10 Snatch 95/65
200m Run

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Sunday – 19/07/15

     Posted on Sun ,19/07/2015 by Leonidas

Workout Of the Day
Clean Complex
2-2-2-2-2
Power Clean
Hang Sqt Clean
Clean
then
3 rnds
500 m row
20 over head lunges
20 sit ups

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga