CrossFit Colosseum
Feed the Warrior Within!

Tuesday – 01/09/15

     Posted on Mon ,31/08/2015 by Leonidas

Workout Of the Day
Clean
3-3-3-3-3
E3M @90%
Bar – 25%-50%-75%-90%
then
For Time
15-12-9
Deadlift 315/205
Strict HSPU

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Monday – 31/08/15

     Posted on Sun ,30/08/2015 by Leonidas

Workout Of the Day
Overhead Squat
5-5-5-5-5
@ 80% E3M
Bar – 25%-50%-80%
then
For Time
3k Row

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Sunday –30/08/15

     Posted on Sat ,29/08/2015 by Leonidas

Workout Of the Day
For Time
400m Run
18 Dumbbell Snatch 45/25
5 Burpees
12 Dumbbell Snatch 45/25
5 Burpees
6 Dumbbell Snatch 45/25
5 Burpees
400m Run

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Saturday – 29/08/15

     Posted on Fri ,28/08/2015 by Leonidas

Workout Of the Day
Macho Man
20 Min EMOTM
3 Power Clean 205/145#
3 Front Squat
3 Push Jerk

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Friday – 28/08/15

     Posted on Thu ,27/08/2015 by Leonidas

Workout Of the Day
Press
Set a new 1RM
Bar – 25%-50%-75%-90%
then
Bench Press
5-5-5-5-5
E3M

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Thursday – 27/08/15

     Posted on Wed ,26/08/2015 by Leonidas

Workout Of the Day
Deadlift
3-3-3-3-3
E3M @90%
Bar – 25%-50%-75%-90%
then
4 Rounds For Time
10 Burpee
15 Wall Balls 24/20
30 Double Unders

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Wednesday – 26/08/15

     Posted on Tue ,25/08/2015 by Leonidas

Workout Of the Day
7 Min EMOTM
12 Russian KB Swing
AHAP
then
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

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Tuesday – 25/08/15

     Posted on Mon ,24/08/2015 by Leonidas

Workout Of the Day
Clean
5-5-5-5-5
E3M @80%
Bar – 25%-50%-80%
then
3 Rounds For Time
500m Row
5 Hang Clean 155/105#

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Monday – 23/08/15

     Posted on Sun ,23/08/2015 by paul

Workout Of the Day
3 Rounds For Time
100 Double Unders
10 Overhead Squats 175/115#

then
3 Pull up/3 Dip Progression
Normal
Narrow
Wide
Chin Ups
Alt Grip
Alt Crip
Triangle
False Grip
* Bands can be used, but no kipping is allowed. Once you can complete the progression without bands and strict, add weight.

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Sunday – 23/08/15

     Posted on Sat ,22/08/2015 by Leonidas

Workout Of the Day
5 Rounds For Time
5 Clapping Push Ups
10 Sit Ups
15 Box Jumps 24/20″
20 Double Unders

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Sign up for the CF Kids and Yoga