CrossFit Colosseum
Feed the Warrior Within!

Wednesday – 04/05/16

     Posted on Tue ,03/05/2016 by Leonidas

Workout Of the Day
Bench Press
Find your 8 rep max.
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
For Time
500m Row
25 Deadlift 225/155
25 Pull Ups
500m Row

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Tuesday – 03/05/16

     Posted on Mon ,02/05/2016 by Leonidas

Workout Of the Day
Overhead Squat
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
10 Min EMOTM
(Odd) 15 Burpees
(Even) 10 OHS 95/65

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Monday – 02/05/16

     Posted on Sun ,01/05/2016 by Leonidas

Workout Of the Day
Romanian Deadlift
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
7 Min AMRAP
200m Row
30 DU

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Sunday – 1/05/16

     Posted on Sat ,30/04/2016 by Leonidas

Workout Of the Day
Clean
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
“Fran”
For Time
21-15-9
DB Thrusters 45/35
C2B

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Saturday – 30/04/16

     Posted on Fri ,29/04/2016 by Leonidas

Workout Of the Day
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)

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Friday – 29/04/16

     Posted on Thu ,28/04/2016 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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     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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Sign up for the CF Kids and Yoga