CrossFit Colosseum
Feed the Warrior Within!

18/09/14

     Posted on Thu ,18/09/2014 by Leonidas

Workout of the Day
Deadlift
3-3-3-3-3
@90%
E3M
then
5. rounds For Calories
Row 90 Sec
Rest 90 sec

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17/09/14

     Posted on Tue ,16/09/2014 by Leonidas

Workout Of the Day
“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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16/09/14

     Posted on Mon ,15/09/2014 by Leonidas

Workout Of the Day
Snatch
3-3-3-3-3
@90%
E3M
then
10 min AMRAP
30 Double Unders
10 Burpees

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15/09/14

     Posted on Sun ,14/09/2014 by Leonidas

Workout Of the Day
Back Squat
3-3-3-3-3
@90%
E3M
then
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)

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14/09/14

     Posted on Sat ,13/09/2014 by Leonidas

Workout Of the Day
10 Min AMRAP
10 Box Jumps @24/20
10 Weighted lunges @45/25#
10 Slam Balls @12/9kg

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13/09/14

     Posted on Fri ,12/09/2014 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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12/09/14

     Posted on Thu ,11/09/2014 by Leonidas

Workout of the Day
Snatch
5-5-5-5-5
E3M
@ 80%

then
5 Rounds For Reps
2 Min Complete 15 Deadlifts at 225/155#, with the remaining time complete as many Knees to Elbows as possible

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11/09/14

     Posted on Wed ,10/09/2014 by Leonidas

Workout Of the Day
Clean
5-5-5-5-5
E3M
@ 80%

then
8 Rounds For Time
5 Pull Ups
5 Push Ups
5 Sit Ups
5 Squats

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10/09/14

     Posted on Tue ,09/09/2014 by Leonidas

Workout Of the Day
“Tears of the Spider Monkey”
7 Rounds For Time
20 Overhead Squats @75/55 #
20 Push Press

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09/09/14

     Posted on Mon ,08/09/2014 by Leonidas

Workout Of the Day
Back Squat
5-5-5-5-5
E3M
@ 80%

then
For Time
400m Run
21-15-9
Pull Ups
Burpees
400m Run

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Sign up for the Mobility, Yoga, Goal Setting, Olympic Lifting, and Spinning