CrossFit Colosseum
Feed the Warrior Within!

Tuesday – 31/05/16

     Posted on Mon ,30/05/2016 by Leonidas

Workout Of the Day
Power Clean
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
7 Min EMOTM
12 KB Swing AHAP

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Monday – 30/05/16

     Posted on Sun ,29/05/2016 by Leonidas

Workout Of the Day
Overhead Squat
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
10 Min EMOTM
(Odd) 15 Box Jump 24/20
(Even) Wall Ball 30/20

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Sign up for the CF Kids and Yoga

Sunday – 29/05/16

     Posted on Sat ,28/05/2016 by Leonidas

Workout Of the Day
Regional Event 6
1000m Run
100’ HSW
10 OHS 225/155
500m Row
50 Burpees
5 OHS
16 min Cap

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Saturday – 28/05/16

     Posted on Fri ,27/05/2016 by Leonidas

Workout Of the Day
Regional Event 3 & 4
104 Wall Ball 20/14
52 Pull Ups
6min Cap
1 Min rest
4 Rounds
28 Pistols
15 Power Cleans 115/80
10 min Cap

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Friday – 27/05/16

     Posted on Thu ,26/05/2016 by Leonidas

Workout Of the Day
Front Squat
Find your 2 rep max.
2-2-2-2-2 @95%
93%, 95%, 100%, +5#, +5#
then
15 Min AMRAP
20 Cal Row
20 Push Ups

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Thursday – 26/05/16

     Posted on Wed ,25/05/2016 by Leonidas

Workout Of the Day
Deadlift
Find your 10 rep max.
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
20 Burpee MU
or
50 Burpee Pull Up

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Wednesday – 25/05/16

     Posted on Tue ,24/05/2016 by Leonidas

Workout Of the Day
Clean
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
P/D-A

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Tuesday – 24/05/16

     Posted on Mon ,23/05/2016 by Leonidas

Workout of the Day
Power Snatch
Find your 1 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
10Min EMOTM
(Odd) 10 Burpee
(Even) 10 T2B

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Monday –23/05/16

     Posted on Sun ,22/05/2016 by Leonidas

Workout Of the Day
20min AMRAP
400m Run
20 Clean and Jerk 135/95#

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Sunday – 22/05/16

     Posted on Sat ,21/05/2016 by Leonidas

Workout Of the Day

Holiday Hours for  Victoria day 10am – 2pm

“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball

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Sign up for the Mobility, Power-lifting and Olympic Lifting
Sign up for the CF Kids and Yoga