CrossFit Colosseum
Feed the Warrior Within!

Wednesday – 27/07/16

     Posted on Tue ,26/07/2016 by Leonidas

Workout Of the Day
Shoulder Press
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
For Time
21-15-9
T2B
Air Squats
Push Ups

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Tuesday – 26/07/16

     Posted on Mon ,25/07/2016 by Leonidas

Workout Of the Day
Power Snatch
Find your 10 rep max.
12-12-12-12-12 @70%
93%, 95%, 100%, +5#, +5#
then
10Min EMOTM
(Odd) 10 Burpees
(Even) 30 DU

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Monday – 25/07/16

     Posted on Sun ,24/07/2016 by Leonidas

Workout Of the Day
Power Clean
Find your 2 rep max.
2-2-2-2-2 @95%
93%, 95%, 100%, +5#, +5#
then
7min EMOTM
12 KB Swing AHAP

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Sunday – 24/07/16

     Posted on Sat ,23/07/2016 by Leonidas

Workout Of the Day
Feel The Berm
4 Rounds For Time
600m Run
20 Box Jumps 24/20”

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Saturday – 23/07/16

     Posted on Fri ,22/07/2016 by Leonidas

Workout Of the Day
California Club
For Time
8 DL 335/205#
40 GHD Sit-ups
4 Rope Climbs
80 Wall Balls 20/14
4 Rope Climbs
40 GHD Sit-ups
8 DL

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Friday – 22/07/16

     Posted on Thu ,21/07/2016 by Leonidas

Workout Of the Day
Romanian Deadlift
Find your 2 rep max.
2-2-2-2-2 @95%
93%, 95%, 100%, +5#, +5#
then
D Ball Triplet
3 Rounds For Time
12 Thrusters 115/80#
6 Bar Muscle Ups
3 D Ball 2 Shoulder 100/90#

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Thursday – 21/07/16

     Posted on Wed ,20/07/2016 by Leonidas

Workout Of the Day
Push Press
Find your 8 rep max.
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
Clean
Find your 1 rep max.
5 Min
Establish 1 RM Clean

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Wednesday – 20/07/16

     Posted on Tue ,19/07/2016 by Leonidas

Workout Of the Day
Front Squat
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
“Deuce-Deuce”
22 T2B
22 Clean & Jerk 95/65#
320m Row

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Tuesday – 19/07/16

     Posted on Mon ,18/07/2016 by Leonidas

Workout Of the Day
Clean
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
“Adios Amigos”
For Time
12-9-6
Squat Snatch*
Muscle Ups
*135-155-185/95-105-125#

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Monday –18/07/16

     Posted on Sun ,17/07/2016 by Leonidas

Workout Of the Day
Shoulder Press
Find your 3 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
Deadlift
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#

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