CrossFit Colosseum
Feed the Warrior Within!

Friday – 01/07/16

     Posted on Thu ,30/06/2016 by Leonidas

Canada Day Hours 10am-2pm

Workout Of the Day
Deadlift
Find your 12 rep max.
12-12-12-12-12 @70%
93%, 95%, 100%, +5#, +5#
then
“Spleen”
4 RFT
400m Run
50 Air Squats

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Thursday – 30/06/16

     Posted on Wed ,29/06/2016 by Leonidas

Workout Of the Day
10 Min EMOTM
(odd) 15 C&J 155/105#
(even) 50 DU

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Wednesday – 29/06/16

     Posted on Tue ,28/06/2016 by Leonidas

Workout Of the Day
Back Squat
Find your 10 rep max.
8-8-8-8-8 @80%
93%, 95%, 100%, +5#, +5#
then
For Time
21-15-9
DL 225/155
Box Jumps 30/24

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Tuesday – 28/06/16

     Posted on Mon ,27/06/2016 by Leonidas

Workout Of the Day
Push Jerk
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
“Isabel”
30 reps for time:
Snatch (135 lbs)

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Monday – 27/06/16

     Posted on Sun ,26/06/2016 by Leonidas

Workout Of the Day
Bench Press
Find your 10 rep max.
10-10-10-10-10 @75%
93%, 95%, 100%, +5#, +5#
then
For Time
50-40-30-20-10
DU
Push Ups

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Sunday – 26/06/16

     Posted on Sun ,26/06/2016 by Leonidas

Workout Of the Day
Overhead Squat
Find your 5 rep max.
3-3-3-3-3 @93%
93%, 95%, 100%, +5#, +5#
then
For Time
1k Run
2k Row
1k Run

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Saturday – 25/06/16

     Posted on Fri ,24/06/2016 by Leonidas

Workout Of the Day
For Time
50 Box Jumps 24/20
25 T2B
50 Wall Ball 20/14
25 Ring Dips
50 Wall Ball
25 T2B
50 Box Jumps

UG Beach Series training 25 June 16

Warm-up
6 x 1-mile run relay (team event CrossFit Games 2015)

then

WOD 1
For time:
One male and female will each complete 3 rounds of:
2 rope climbs @15′
2 squat clean Rx’d(225/135), Semi-Pro (155/105), Amateurs (135/85)
Then, one male and female will each complete 3 rounds of:
2 rope climbs @15′
3 squat cleans Rx’d(225/135), Semi-Pro (155/105), Amateurs (135/85)

then
WOD 2

1 man, 1 woman, 1 man, 1 woman, each member will complete below before next team member can start.
21-15-9 reps of:
Men:
Deadlift@ 275#
30″ Box jump
Women:
Deadlift@185#
24″ Box jump

then

WOD 3
Two mixed-gender pairs must complete in order:
Row 750m while 215/145lbs front rack held
50 burpees while 135/95 overhead held
50 Thruster@ 95/65# while front rack held

then

WOD 4 (CrossFit Games 2014)
For time:
75 Back Squats @95lbs
50 Pull-ups
25 Shoulder-to-overhead @95 #
75 Front Squats @65#
50 Pull-ups
25 Shoulder-to-overhead @65#
75 Overhead squats @45#
50 Pull-ups
25 Should-to-overhead #45#
75 Back Squats @135#
50 Pull-ups
25 Shoulder-to-overhead @135#
75 Front Squats @85#
50 Pull-ups
25 Should-to-overhead @85#
75 Overhead Squats @65#
50 Pull-ups
25 Shoulder-to-overhead @65#

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Friday – 24/06/16

     Posted on Thu ,23/06/2016 by Leonidas

Workout Of the Day
Push Press
Find your 2 rep max.
2-2-2-2-2 @95%
93%, 95%, 100%, +5#, +5#
then
4 Rounds For Reps
1 Min Row
1 Min DU
30 Rest

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Thursday – 23/06/16

     Posted on Wed ,22/06/2016 by Leonidas

Workout Of the Day
45 Min AMRAP
5 Deadlift 115/75#
5 Clean
5 Front Squat
5 S2O
5 Back Squat

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Wednesday – 22/06/16

     Posted on Wed ,22/06/2016 by Leonidas

Workout Of the Day
Deadlift
Find your 5 rep max.
5-5-5-5-5 @88%
93%, 95%, 100%, +5#, +5#
then
For Time
12-9-6-9-12
Slam Ball 45/35
Burpees

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Sign up for the CF Kids and Yoga