CrossFit Colosseum
Feed the Warrior Within!

Monday – 26/01/15

     Posted on Sun ,25/01/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%
`then
10 MIN AMRAP
15 Kettlebell Swing 24/16 kg
15 Slam ball
30 Double Unders

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Sunday – 25/01/15

     Posted on Sun ,25/01/2015 by Leonidas

Workout Of the Day
For Time
100 GI Jane’s
Every 2 min 10 sit-ups

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Saturday – 24/01/15

     Posted on Fri ,23/01/2015 by Leonidas

Workout Of the Day
4 Min AMRAP
10 Deadlift 115/75#
20 Double Unders
2 Min Rest
4 Min AMRAP
7 Front Squat 95/65#
10 Sit Ups
2 Min Rest
4 Min AMRAP
5 Push Press 95/65#
5 Burpees

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Friday – 23/01/15

     Posted on Thu ,22/01/2015 by Leonidas

Workout Of the Day
20 Min EMOTM
5 Wall Balls 20/14
5 Push Ups
Power Clean @ 185/135#

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Thursday – 22/01/15

     Posted on Wed ,21/01/2015 by Leonidas

Workout Of the Day
Split Jerk
1-1-1-1-1
E3M

then
“Tabernac”
5 Rounds For Time
21 Burpeees
20 Lunges W/45/25#

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Wednesday – 21/01/15

     Posted on Tue ,20/01/2015 by Leonidas

Workout Of the Day
CrossFit Games Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

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Tuesday – 20/01/15

     Posted on Mon ,19/01/2015 by Leonidas

Workout Of the Day
7 Min EMOTM
12 Russian Kettle Bells
AHAP
then
20 Rounds
Every 30 Seconds
3 Thrusters 115/95#

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Monday – 19/01/15

     Posted on Sun ,18/01/2015 by Leonidas

Workout Of the Day
Pull Up and Dip Progression
then
5 Rounds For Time
10 Wall Balls 20/14
5 Clean and Jerks 135/95#

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Sunday – 18/01/15

     Posted on Sun ,18/01/2015 by Leonidas

Workout Of the Day
Overhead Squat
3-3-3-3-3
E3M
then
10 Rounds For Time
20 Parrelette Jumps
10 Sit Ups

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Saturday – 17/01/15

     Posted on Fri ,16/01/2015 by Leonidas

Workout Of the Day
“Tabata This”
Tabata Air Squats
Rest 1 minute
Tabata Row (for calories)
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push-ups
* Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.

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