CrossFit Colosseum
Feed the Warrior Within!

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 CF Kids and Yoga

 

Saturday – 21/05/16

     Posted on Fri ,20/05/2016 by Leonidas

Workout of the Day

Holiday Hours for  Victoria day 10am – 2pm
Tabernac
5 RFT
21 Burpees
20m Lunge 45/25

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Friday – 20/05/16

     Posted on Thu ,19/05/2016 by Leonidas

Workout Of the Day

Holiday Hours for  Victoria day 10am – 2pm
Romanian Deadlift
Find your 8 rep max.
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
For Time
50 Double Unders
9 Muscle Up
50 Double Unders
7 Muscle Up
50 Double Unders
5 Muscle Up

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Thursday – 19/05/16

     Posted on Wed ,18/05/2016 by Leonidas

Workout of the Day
Push Press
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
Clean
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#

Post your scores to the Whiteboard.
Sign up for the Mobility, Power-lifting and Olympic Lifting
Sign up for the CF Kids and Yoga

Wednesday – 18/05/16

     Posted on Tue ,17/05/2016 by Leonidas

Workout Of the Day
Front Squat
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
5 RFT
12 Box Jump 24/20
12 KB Snatch 32/24
200m Row

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Tuesday – 17/05/16

     Posted on Mon ,16/05/2016 by Leonidas

Workout Of the Day
Deadlift
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
10 Min AMRAP
30 DU
10 PCLN 135/95

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Monday – 16/05/16

     Posted on Sun ,15/05/2016 by Leonidas

Workout Of the Day
Shoulder Press
Find your 1 rep max.
12-12-12-12-12 @70%
93%, 95%, 100%, +5#, +5#
then
10Min EMOTM
(Odd) 10 Burpee
(Even) 10 T2B

Post your scores to the Whiteboard.

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