CrossFit Colosseum
Feed the Warrior Within!

Saturday – 25/04/15

     Posted on Fri ,24/04/2015 by Leonidas

Workout of the Day
Running Drills
then
15 Min Cap
2k Run
Max Deadlifts 225/155#

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Friday – 24/04/15

     Posted on Thu ,23/04/2015 by Leonidas

Workout Of the Day
Split Jerk
5-5-5-5-5
E3M
@80%
then
Tabata
HSPU
Dips
Pull Ups

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Thursday – 23/04/15

     Posted on Wed ,22/04/2015 by Leonidas

Workout of the Day
Snatch
5-5-5-5-5
E3M
@80%
then
5 Rounds For Time
15 Wall Ball 20/14#
15 Box Jumps 24/20″
30 Double Unders

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Wednesday – 22/04/15

     Posted on Wed ,22/04/2015 by Leonidas

Workout Of the Day
Back Squat
5-5-5-5-5
E3M
@80%
then
10 Min AMRAP
5 Ground to overhead 155/105#
10 Toes 2 Bar

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Tuesday – 21/04/15

     Posted on Mon ,20/04/2015 by Leonidas

Workout of the Day
Bench
5-5-5-5-5
E3M
@80%
then
4 Rounds For Time
400m Row
400m Run

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Monday – 20/04/15

     Posted on Sun ,19/04/2015 by Leonidas

Workout Of the Day
10 Min EMOTM
5 Deadlifts (Odd)
5 Press (Even)
@ 80%

then
7 Min AMRAP
7 Supine Row
21 Kettle Bell Swings 32/24KG
30 Double Under

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Sunday – 19/04/15

     Posted on Sun ,19/04/2015 by Leonidas

Workout Of the Day
12 Min AMRAP
12 Deadlift 155/105#
9 Power Cleans
6 Bar Over Burpees

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Saturday – 18/04/15

     Posted on Fri ,17/04/2015 by Leonidas

Workout Of the Day
CrossFit Total
1-1-1 Back Squat
1-1-1 Shoulder Press
1-1-1 Dead Lift

Three attempts at each lift. Add the best lifts from each and that is your score.

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Friday – 17/04/15

     Posted on Thu ,16/04/2015 by Leonidas

Workout of the Day
“Tarnak”
4 Rounds For Time of:
40 Push-ups
40 Box jumps 24″
40 Sit-ups
40 Pull-ups

In honor of Sgt. Marc D. Léger, Cpl. Ainsworth Dyer, Pte. Richard Green, and Pte. Nathan Smith killed April 17, 2002 in a “friendly fire” incident when an American F-16 fighter jet dropped a 225-kg laser-guided bomb on the Canadians who were on an exercise at Tarnak Farm, near Kandahar.

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Thursday – 16/04/15

     Posted on Wed ,15/04/2015 by Leonidas

Workout of the Day
7 Min EMTOM
12 KB Swing
AHAP
then
For Time
3ooom Row

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