09/05/13
Thu ,09/05/2013Workout Of the Day
Strength- Bench 5 @75%, 3@85%, max@95%
8 Alternating Tabata Rounds of both
Thrusters @ 75#/45#
DU
Archive for the ‘Uncategorized’ Category
26/04/13
Fri ,26/04/2013Workout Of the Day
Strength- Power Clean 5 @ 65%, 5 @ 75%, max @ 85%
3 RFT
20 DL @ 135#/95#
20 Walking Lunges
18/02/13
Mon ,18/02/2013Workout Of the Day
Skill – Snatch
21-15-9
Deadlift 275#/185#
Box jump 30″/24″
Crossfit for Cancer!
Saturday March 2nd
10:00am – 2:00pm
What: A Crossfit workout to raise money for Women’s Cancer
The gym will open at 9:30 for warm-up and the first heat will run at
10am (see below for info on how to sign up for heats!)
How to Participate:
Sign-up at: http://signupschedule.com/crossfit4cancer any time before
March 2nd. This year you can sign up for specific time slots!!! Choose one
of 9 possible spots each half hour! Feel free to invite others who are
interested in coming! ~ just remember to signup online
Prizes!!!!! There will be prizes for first place male and female
(Rx’d and Scaled) as well as best workout outfit – Wear your pink!
Cost: $20.00 per person
Social BBQ to follow the event!
Join our Team & Help Us Destroy Cancer!
Please e-mail Angie (angela.d.evans@gmail.com) or
Paul (paul@crossfitcolosseum.com) if you have any questions!
21/01/13
Mon ,21/01/2013Workout Of the Day
Strength – Front Squat 3@70%, 3@80%, 3@90%
7 RFT
7 power clean @135#/95#
7 no push up burpee lateral hops over bar
Tomorrow we face DT
Be ready and scale todays appropriately
03/12/12
Mon ,03/12/2012Workout Of the Day
Skill of The Week – Beat Swing
Strength –Back Squat 5 @ 75%, 3@ 85%, Max @ 95%
7min AMRAP
5 Thrusters @ 135#/95#
20 DU
Classes Sat are from 10:00-12:00 on Dec 8 are at Lakeshore Sports Field.
Sun Dec 9 gym is closed
Just wanted to let you all know about the amazing new feature added to our
site.It is called “whiteboard” and is on each WOD in the top right corner of
each post.You just click on it, create your profile, and BAM! A computerized
log of all your workouts and comments on difficulty, weight used, and
thoughts on what to do for the workout next time (go heavier, etc). It logs
all the info under your profile, so if you want to check the progression of a
named WOD, you can type in “Fran”and see your past performances!!!
Same goes for 1RM and anything else you make a note of!
So get in there and start logging your WODs!!!
11/10/12
Thu ,11/10/2012Workout Of the Day
Skill of The Week – T2B
Strength- Jerk 5@75%, 3@85%, max@95%
10 min AMRAP
6 HSPU
6 T2B
200m Row
28/03/12
Wed ,28/03/2012Workout Of the Day
Skill of The Week – 10 Negative Muscle-ups
ME – Pull-ups
” TABERNAC”
5 RFT
21 Burpees
20m OH Walking Lunges @ 45#/25#
09/01/12
Mon ,09/01/2012Workout Of the Day
Skill of The Week – 25 OHS facing a wall as close as possible
with hands as close as possible
Strength - Press 1-1-1-1-1 5-10-15-20-15-10-5 KB Swing @ 32kg/24kg Box Jump @ 30"/24"
02/10/11
Sun ,02/10/2011
06/08/11
Sat ,06/08/2011Workout Of the Day
Today we have WODs at the track at 12 and 1
350 Kiplng Ave behind Lakeshore Collegiate (map)
5 Rounds
20 walking lunges
100m sprint
2 min rest
slowest 100m time is your score We are renovating our White Board! If you have stats you want to keep it's time to write them down. We will be clearing the board early next week to make it easier to use and a little more motivating!