Friday 11.22.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Ball DB Snatch Box Jump DB C&J Workout: “Dumbbell Gone Bad” 3 Rounds 1min Wall Balls 1min DB Snatch 1min Box Jump 1min DB C&J 1min Cal Row Rx’d: 20#/14# WB 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB DB Snatch and C&J will be done single arm. C&J’s will be … Read more

Thursday 11.21.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 13min 30 Sit-ups 20/15 Cal Row 15 Sand Bag Cleans Rest 4min AMRAP 13min 30 Push-ups 20/15 Cal Row 15 Pull-ups Sand Bag Weight: 50#/35# Score = combined reps from workout 1 & 2 (65/60 reps per round) Mobility (on your own): Foam Roll Calf: 1-2min Each Side Quad: 1-2min … Read more

Wednesday 11.20.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Overhead Squat Take 4-6sets to build to a heavy 3rep Use rep sequence: 5-4-3-3-3… Conditioning: AMRAP 16min 15 OHS 30 DU’s 15 Deadlifts 30 DU’s Rx’d: 75#/55# Rx’d+: 95#/65# After Party: 3 Sets 7ea Single Arm DB Bench Press 7ea Single Arm DB Row “After Party” workouts are designed for individuals … Read more

Tuesday 11.19.19

By CrossFit Lakewood

Announcement: Thanksgiving Weekend Schedule: Wednesday: No 7pm Thursday: “Bert” 9am, Open Gym 10am-12pm Friday: CrossFit Class 9am, Open Gym 10am-12pm Sat & Sun: CrossFit Class 9am, Open Gym 10am-12pm Warm-up: Coaches Choice Gymnastics: 4 Rounds: for quality 10-30sec Hand Stand Hold 10 Plank Pulls 10-30sec Ring Support Hold Conditioning: AMRAP 25min 30/21 Cal Bike 500m … Read more

Monday 11.18.19

By CrossFit Lakewood

Announcement: Thanksgiving Weekend Schedule: Wednesday: No 7pm Thursday: “Bert” 9am, Open Gym 10am-12pm Friday: CrossFit Class 9am, Open Gym 10am-12pm Sat & Sun: CrossFit Class 9am, Open Gym 10am-12pm Warm-up: Coaches Choice Strength: Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks Build to a heavy complex Conditioning: “Randy Savage” 3 Rounds of “Macho … Read more

Sunday 11.17.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “1/2 Bert” 25 Burpees 200m Run 50 Push-ups 200m Run 75 Walking Lunges 200m Run 100 Squats 200m Run 75 Walking Lunges 200m Run 50 Push-ups 200m Run 25 Burpees Rx’d+: 20#/14# Weight Vest 10AM-12PM: Open Gym

The Viking

By CrossFit Lakewood

“The Viking” Row to the beach Run to the castle Climb the wall Do battle Climb back over wall Run to the boat Row back home Teams of 2: 2000m Row 1000m Run 60 Pull-ups 70 Slam Ball Burpees 80 Sledge Hammer Swings 60 Pull-ups 1000m Run 2000m Row Sledge Hammer Weights: 16#/10#/8# Rx’d: 30#/20# … Read more

Saturday 11.16.19

By CrossFit Lakewood

9AM: 10 YEAR ANNIVERSARY WOD! Warm-up: Coaches Choice Workout: TBA 10AM-12PM: Open Gym

Friday 11.15.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Hang Power Clean + 1 Power Clen Build to a heavy complex 4-3-2-1-1-1… ex: (1+1) x4, (1+1) x3…. Conditioning: AMRAP 12min 9 Hang Power Cleans 12 Push-ups 15 Deadlifts Weight: 60% from above

Thursday 11.14.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Rope Climb Drills Workout: 10-20-30-40-50 Double-under Sit-up 1-2-3-4-5 Rope Climb Modify Rope Climbs with: 5-10-15-20-25 Plank Pull or Jumping Rope Climb or Pull-ups Modify DU’s with: 15-30-45-60-75 Singles or :30-:45-1:00-1:15-1:30 Double practice Cool Down (optional/self guided): Foam Roll: Calves: 1-2 Minute Each Side Lats: 1-2 Minutes Each Side Quads: 1-2 Minute Each … Read more

Wednesday 11.13.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Pausing Back Squat* + 1 Back Squat *3sec Pause Take 4-6sets to build to a heavy complex Conditioning: AMRAP 15min 30 Slam Balls 20/14 Cal Row 10 DB Box Step ups Rx’d: 30#/20# Slam Ball 24″/20″ Box 35#/20# DB Rx’d+: 45#/30# SB 50#/35# DB

Tuesday 11.12.19

By CrossFit Lakewood

Announcements: 10 Year Anniversary Celebration: Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 Thanksgiving HERO WOD: “Bert” (click here for info) Thursday, November 28th, 9am Warm-up: Coaches Choice Strength: Push-press 3-3-3-3-3, ascending or across Conditioning: Teams of 2: AMRAP 18min 8 Hang DB C&J 9 Box Jump Overs 10 (10m) Shuttle Sprint Rx’d: … Read more

Monday 11.11.19

By CrossFit Lakewood

Announcements: 10 Year Anniversary Celebration: Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 Thanksgiving HERO WOD: “Bert” (click here for info) Thursday, November 28th, 9am Warm-up: Coaches Choice Workout: Veterans Day WOD “1775” 4 Rounds 17 Burpee Pull-ups 75 Squats Modified: 4 Rounds 10 Burpee Pull-ups 50 Squats Rx’d+: 20#/14# Weight Vest Last … Read more

Sunday 11.10.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 25min 2 Lap KB Rack Carry 21/15 Cal Bike 20 Box Jumps 20 DB Hang Snatch 53#/35# KB 24″/20″ Box Jump 35#/20# DB 30/21 Cal Air Bike 1pt per 1/2 Lap 10AM-12PM: Open Gym

Saturday 11.9.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Deadlift Workout: Relay: Teams of 3 AMRAP 25min 200m Run 7 Burpees 7 Deadlifts Rx’d: 155#/105# Rx’d+: Sandbag Run, 50#/35# 205#/145# DL 10AM-12PM: Open Gym

Friday 11.8.19

By CrossFit Lakewood

6AM & 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Pull-ups Wall Balls Workout: AMRAP 20min 10 Pull-ups 15/12 Cal Row 20 Wall Balls Rx’d: 20#/14# WB Rx’d+ 20.5 Movements & Standards  4PM-7PM: Friday Night Lights Heat Times: 4:10pm 4:40pm 5:10pm 5:40pm 6:10pm <—Last Heat Max of 8 athletes per heat Sign-up HERE! Warm-up: Athletes Choice … Read more

Thursday 11.7.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Power Cleans Back Squat Sumo DL High Pull Conditioning: 6 Rounds Partner 1: 30sec Work* 2:00min Breathing* Partner 2: Rest Rounds 1 & 2 (Station 1): 10 Power Cleans Max Cal Row Rounds 3 & 4 (Station 2): 10 Back Squats Max Cal Ski Rounds 5 & 6 (Station 3): 10 … Read more

Wednesday 11.6.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: Teams of 3 6 Rounds Min 1: 50 Double-unders Min 2: 25 Ab-mat Sit-ups Min 3: Max Cal Bike/Ski Min 4: Rest (all 3 team members) 1.5 Single-unders or 45sec practice DU’s Rounds 1-3 Bike Rounds 4-6 Ski Score will be total cals on Bike/Ski for all 3 team members for … Read more

Tuesday 11.5.19

By CrossFit Lakewood

Announcements: 10 Year Anniversary Celebration: Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 Thanksgiving HERO WOD: “Bert” (click here for info) Thursday, November 28th, 9am Warm-up: Coaches Choice Strength: EMOM 12min 3 Power Snatches Sets 1-4: 55% Sets 5-8: Increase by 5#-10# Sets 9-12: Increase by 5#-10# Record final weight used Conditioning: AMRAP … Read more

Monday 11.4.19

By CrossFit Lakewood

Announcements: 10 Year Anniversary Celebration: Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 Thanksgiving HERO WOD: “Bert” (click here for info) Thursday, November 28th, 9am Warm-up: Coaches Choice Strength: Squat Clean 2-2-2-2-2-2, ascending Conditioning: AMRAP 5min 1000m Row Max Rep Wall Balls -Rest 5min- AMRAP 5min 50 Wall Balls Max Meter Row 20#/14# … Read more

Sunday 11.3.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: Shoulder Press 3-3-3-3-3, ascending Workout: AMRAP 15min 10 Shoulder Press 20 Slam Balls 200m Run Rx’d: 75#/55# 30#/20# Rx’d+: 95#/65# 45#/30# 10AM-12PM: Open Gym

Saturday 11.2.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Tip Toe” 21-18-15-12-9-6-3 200m Run Toes to Bar Burpees 10AM-12PM: Open Gym

Friday 11.1.19

By CrossFit Lakewood

6AM & 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Build to a moderate C&J Workout: AMRAP 20min 30 Box Jumps 15 C&J 30 Box Jumps 15 C&J 30 Box Jumps 10 C&J 30 Box Step-ups 10 C&J 30 Box Step-ups 5 C&J 30 Box Step-ups 5 C&J Rx’d: 95#/65# 24″/20″ Box Step-ups w/20#/14# Med Ball … Read more

Thursday 10.31.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Farmer Carry Man Makers Jumping Step-ups Workout: AMRAP 25min 4 Laps Farmer Carry 21/15 Cal Row 7 Man Makers 15 Jumping Step-ups Weights: 53#/35# KB’s 35#/20# DB’s 20″Box, 2=1 for jumping step-ups Staggered Station Start 1 Lap = 1 point

Wednesday 10.30.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: “Coach OT’s Cardio Blast” 5 Rounds, 45sec work/15sec rest 45/15 Cal Row 45/15 Cal Ski 45/15 Cal Bike 45/15 (50′) Shuttle Sprint 45/15 Ring Plank NFS…but aim for consistency across rounds. Ideally one should be able to get 12/9 cals (minimum) on cardio. Keep it moving on the shuttle and go … Read more

Tuesday 10.29.19

By CrossFit Lakewood

Announcements: 10 Year Anniversary Celebration: Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 10 Year Anniversary T-Shirt & Hoodie: Pre-order sheets are on the white board. Must have your name on the list by 10/31! Thanksgiving HERO WOD: “Bert” (click here for info) Thursday, November 28th, 9am Warm-up: Coaches Choice Strength: 1) Push … Read more

Monday 10.28.19

By CrossFit Lakewood

Announcements: 10 Year Anniversary Celebration: Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 10 Year Anniversary T-Shirt & Hoodie: Pre-order sheets are on the white board. Must have your name on the list by 10/31! Thanksgiving HERO WOD: “Bert” (click here for info) Thursday, November 28th, 9am Warm-up: Coaches Choice Strength: 1) Back … Read more

Sunday 10.27.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 4 Rounds 30/21 Cal Row 30 Slam Balls 30 Sit-ups Rx’d: 30#/20# SB Rx’d+: Equal Cal Bike (45/30 AirBike) 45#/30# SB Weighted Sit-ups (15), 50#/35# 10AM-12PM: Open Gym

Saturday 10.25.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 2 AMRAP 25min 12 Front Squats 9 Lateral Barbell Burpees 6 Pull-ups *Continuous 400m Run Rx’d: 75#/55# Rx’d+: 95#/65# Chest to Bar or Strict Pull-ups Run w/Sand Bag, 50#/35# 10AM-12PM: Open Gym

Friday 10.25.19

By CrossFit Lakewood

6AM & 9AM: CrossFit Class Warm-up: Coaches Choice Strength: Deadlift Take 4-6sets to build to a moderate/heavy 3Rep Use rep sequence: 5-4-3-3-3… Workout: “Diane” 21-15-9 Deadlift Hand Stand Push-ups Rx’d: 225#/155# Rx’d+: “20.3” weights, time domain, and standards   Scale HSPU’s with: 1) Single Arm DB Shoulder Press, 21R/21L, 15R/15L, 9R/9L (athlete chooses weight) or … Read more

Thursday 10.24.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Snatch High Pull 4×3, ascending 2) Hang Power Snatch Take 4-6sets to build to a heavy 3rep Use rep sequence: 5-4-3-3-3 Conditioning: AMRAP 14min Even: 45sec Max Cal Row Odd: 45sec 8 Hang DB Snatch(4R/4L) + 5 Pull-ups Rx’d: 35#/20# DB Rx’d+: 50#/35# DB Strict pull-ups Score = total cals … Read more