Friday 10.18.19

By CrossFit Lakewood

6AM & 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Barbell Thrusters Toes to Bar Workout: AMRAP 20min 4 Thrusters 6 Toes to Bar 24 Double-unders 1.5x single-unders (36) Rx’d: 95#/65# Barbell Rx’d+: DB Thrusters, 50’s/35’s 4PM-7PM: Friday Night Lights Heat Times: 4:10pm 4:40pm 5:10pm 5:40pm 6:10pm <—Last Heat Max of 10 athletes per heat Sign-up … Read more

Thursday 10.17.19

By CrossFit Lakewood

Warm-up: Coaches Choice Conditioning: AMRAP 15min 25 Russian KB Swings 100′ Bear Crawl 100′ Burpee Broad Jump Rx’d: 53#/35# Rx’d+: 70#/53# Sand Bag Bear Crawl 1pt/25′ Accessory: 3 Rounds, NFT 8-10ea Kneeling Single-Arm DB Shoulder Press 8-10ea Single Arm KB Row 20 Hollow Rocks

Wednesday 10.16.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Slam Ball Workout: Relay: Teams of 3 AMRAP 25min 10/7 Cal Row 10 Slam Balls 10 (25ft) Shuttle Sprints Rx’d: 30#/20# Slam Ball Rx’d+: Equal Cal Bike 45#/30# Slam Ball

Tuesday 10.15.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Thruster Take 4-6sets to build to a heavy 3Rep (from rack) Use rep sequence: 5-4-3-3-3… Conditioning: 3 Rounds 10 Thrusters 20 Deadlifts 50 Double-unders 1.5 SU (75) or 1:00min DU Practice  Rx’d: 75#/55# Rx’d+ 115#/80#

Monday 10.14.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Clean High Pull 4×3 Ascending 2) Power Clean 2×3 @ 75% 1×3 @ 80% 1×2 @ 85% 1×2 @ 90% Conditioning: AMRAP 15min 5 Pull-ups 10 Hang DB C&J 15 Weighted Sit-ups Rx’d: 35#/20# DB Rx’d+: Strict Pull-ups 50#/35# DB Critical Thinking: CROSSFIT CATCHES ACSM IN LIE AND COVER-UP ABOUT … Read more

Sunday 10.13.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 8min 15/12 Cal Row 21 KB Swings 200m Run AMRAP 8min 15/12 Cal Ski 21 Box Jump Overs 200m Run AMRAP 8min 15/12 Cal Bike 21 KB High Pull 200m Run Rest 2min between AMRAP’s Rx’d: 53#/35# KB 24″/20″ Box 10AM-12PM: Open Gym

Saturday 10.12.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Toes to Bar Front Squats Workout: AMRAP 20min 7 Toes to Bar 7 Front Squats 250m Run Rx’d: 95#/65# Rx’d+: 135#/95# 10AM-12PM: Open Gym

Friday 10.11.19

By CrossFit Lakewood

6AM & 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Take 3-5sets to build to a moderate Ground to OH (C&J or SN) Workout: “20.1” 10 Rounds 8 Ground to Overhead 10 Bar Facing Burpees Weight: 95#/65# Scaled: 65#/45# 15min Time Cap  4PM-7PM: Friday Night Lights Heat Times: 4:00pm 4:25pm 4:50pm 5:15pm 5:40pm 6:05pm 6:30pm <—Last … Read more

Thursday 10.10.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Bench Press Take 5-6sets to build to a heavy 2rep Use rep sequence: 5-4-3-2-2-2 Conditioning: Partner “IWT” 3 Rounds Partner 1: 45sec Work* 15sec Rest/Transition 2:00min Max Cal Row Partner 2: Rest *Work: Round 1: Burpee DB Cleans  Round 2: DB Renegade Rows, 2=1 Round 3: DB Devil Press Men: 35# … Read more

Wednesday 10.9.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Ball Slams Toes to Bar Conditioning: AMRAP 20min 15/12 Cal Ski 20 Ball Slams 250m Run 15/12 Cal Bike 20 Toes to Bar 250m Run Rx’d: 30#/20# Slam Ball Rx’d+: 45#/30# Slam Ball Run w/Sand Bag, 50#/35# Core: 3-4 Rounds, NFT 15-20 Weighted DB Sit-ups 20-30sec Side Plank (R) 20-30sec Side … Read more

Tuesday 10.8.19

By CrossFit Lakewood

2020 CrossFit Open: Starts Friday! We will be doing the Open workouts on Fridays. 6am and 9am will be treated like a regular class. “Friday Night Lights” will go from 4pm-7pm. ‘FNL’ will be done similar to past Opens with heats going every 20-30min (depending on the workout). You will be responsible for getting your … Read more

Monday 10.7.19

By CrossFit Lakewood

2020 CrossFit Open: Starts Friday! We will be doing the Open workouts on Fridays. 6am and 9am will be treated like a regular class. “Friday Night Lights” will go from 4pm-7pm. ‘FNL’ will be done similar to past Opens with heats going every 20-30min (depending on the workout). You will be responsible for getting your … Read more

Sunday 10.6.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 22min 27/21 Cal Row 1 In-Door Lap Walking Lunge 250m Run 2 In-Door Laps Farmer Carry Rx’d: 53#/35# KB’s Rx’d+: 70#/53# KB’s  10AM-12PM: Open Gym

Saturday 10.5.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Clean & Jerk Power Snatch Thruster Workout: Relay: Teams of 3 AMRAP 30min 200m Run 9 Barbell Reps* 12 Jumping Reps* Movements: Cycle 1: Clean & Jerk / Box Jumps Cycle 2: Power Snatch / Box Jump Overs Cycle 3: Thruster / Jumping Step-up Rx’d: 24″/20″ Box (Jumping … Read more

Friday 10.4.19

By CrossFit Lakewood

Bring A Friend Friday: Warm-up: Coaches Choice Prep: Wall Ball RKB Swing Row Ball Slam Workout: Teams of 2 AMRAP 20min 50 Wall Balls 40 RKB Swings 30/24 Cal Row 20 Ball Slams Rx’d: 20#/14# WB 53#/35# KB 30#/20# SB Rx’d+: 70#/53# KB Equal Cal Bike 45#/30# SB After Party: 10 Rounds, OT1MM 8 Barbell … Read more

Thursday 10.3.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Snatch Take 4-6sets to build to a moderate single Use rep sequence 4-3-2-1-1-1 *If you are planing on doing Rx’d+ for the conditioning piece do squat snatches instead of power snatches  Conditioning: “Snake Bite” 21-15-9 Power Snatch Pull-up Scaled: 75#/55# Rx’d: 95#/65# Rx’d+: Squat Snatch, equal weight and reps Chest … Read more

Wednesday 10.2.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Shoulder Press Take 4-6sets to build to a heavy single Use Rep Sequence: 4-3-2-1-1-1 2) Dips Ring, Jumping Ring, or Bench 3xMax Reps  Conditioning: AMRAP 12min 200m Run 15/12 Cal Row 9 Shoulder Press Rx’d: 75#/55# Rx’d+: Cal Bike Strict HSPU (12) After Party: 6 Rounds OT1:30MM 1 Pausing Front … Read more

Tuesday 10.1.19

By CrossFit Lakewood

Announcement: Bring a Friend Friday: This Friday Oct. 4th All classes all, skill levels welcome Warm-up: Coaches Choice Strength: Power Clean Take 4-6sets to build to a moderate singe Use Rep sequence: 4-3-2-1-1-1.. Conditioning: 3 Rounds AMRAP 4min 15 Burpee Box Jump Overs 21 Power Cleans 27/21 Cal Row Rest 4min after each round and … Read more

Monday 9.30.19

By CrossFit Lakewood

Announcement: Bring a Friend Friday: This Friday Oct. 4th All classes all, skill levels welcome Warm-up: Coaches Choice Strength: 1) Back Squat Take 4-6sets to build to a heavy 3rep Use rep sequence: 5-4-3-3-3… 2) Step-ups, 24″/20″ 3×12 (6R/6L alternating) Use weight if needed Conditioning: “Underbelly” 50-35-20 Double-unders AbMat Sit-Ups Directly Into… 50-35-20 Double-unders Air … Read more

Sunday 9.29.19

By CrossFit Lakewood

Announcement: Bring a Friend Friday: This Friday Oct. 4th All classes all, skill levels welcome 9AM: CrossFit Class Warm-up: Coaches Choice Workout: 25min Running Clock: AMRAP 10min 5 Pull-ups 10 Hang DB C&J 15/12 Cal Row Rest 5min AMRAP 10min 5 Pull-ups 10 Hang DB Snatch 15/12 Cal Bike 21/15 Air Bike Rx’d: 35#/20# DB … Read more

Saturday 9.28.19

By CrossFit Lakewood

9AM: CrossFit Class Workout: “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wall Balls Rx’d: 24″/20″ Box 20#/14# WB Modified: Partner “Kelly” Team of 2 5Rounds 400m Run (2×200) 30 BJ 30WB 10AM-12PM: Open Gym After Party: “After Party” workouts are designed for individuals who want a little bit more outside of class. This … Read more

Friday 9.27.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 2 Hang Power Cleans + 2 Push Jerk Take 4-6sets to build to a heavy complex Conditioning: AMRAP 16min 12 Hang Power Cleans 21 Lateral Burpees 12 Push Jerk 21 Toes to bar Weight: Use 65% from above

Thursday 9.26.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Bench Press Take 4-6sets to build to a heavy 3Rep Use rep sequence 5-4-3-3-3…. Prep: DU’s Deadlift Conditioning: AMRAP 15min 21/15 Cal Row 50 Double-unders 15 (2x) KB Deadlift Rx’d: 53#/35# KB’s Rx’d+: Equal Cal Assault Bike 70#/53# KB’s   75 Single-unders 

Wednesday 9.25.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Thruster KB Swings Workout: 3 Rounds 21/15 Cal Row 15 Pull-ups Directly into…. 3 Rounds 21 KB Swings 15 Thrusters Rx’d: 53#/35# KB Swings 75#/55# Thruster Rx’d+: Chest 2 Bar Pull-ups 95#/65# Thruster After Party: “After Party” workouts are designed for individuals who want a little bit more outside of class. … Read more

Tuesday 9.24.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 5 Rounds (for quality) 8 Single Arm DB Strict Press 10 Strict Ring Push-ups Strict press will be done from a knee, 8R/8L, ascending Modify Ring PU’s with HR PU’s Conditioning: “Surfer on Acid” 3 Rounds 400m Run 21 Burpees After Party: “After Party” workouts are designed for individuals who want … Read more

Monday 9.23.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Hang Power Snatch+ 2 Power Snatches+ 3 OHS Take 4-6sets to build to a heavy complex If you are a member of the tight shoulder club (or skill set dictates modification of the movements) do: 1 Hang Power Clean+ 2 Power Cleans+ 3 Front Squats Conditioning: AMRAP 10min 12 … Read more

Sunday 9.22.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 22min 100′ Bear Crawl 200m Run 25 Ball Slams 30/21 Cal Row Rx’d: 30#/20# Slam Ball  Rx’d+: Sand Bag Bear Crawl, 50#/35# 45#/30# Slam Ball Equal Cal Assault Bike 10AM-12PM: Open Gym

Saturday 9.21.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 3 60 C&J 400m Run 40 Pull-ups 400m Run 100 Lateral Burpees 400m Run 40 Pull-ups 400m Run 60 C&J Rx’d: 95#/65# Rx’d+: 135#/95# Bar Muscle-ups (20) 10AM-12PM: Open Gym

Friday 9.20.19

By CrossFit Lakewood

Warm-up: Coaches Choice Skill: 3 Rounds (for quality) 5-10 Strict Toes to Bar 15-20 Med Ball Squat Cleans Conditioning: 4 Rounds: OT5MM 20 (2x) KB Deadlift 20 Wall Balls 20/15 Cal Row Rx’d: 53#/35# KB’s 20#/14# WB Rx’d+: 70#/53# KB’s Score = slowest round

Thursday 9.19.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1a) Bent Over Row 3×10, ascending 1b) Banded Hammer Curl 3×20-25 1c) Hollow Rocks 3×20-25 Conditioning: AMRAP 15min 15 Pull-ups 12/9 Cal Ski 30 Ab-mat Sit-ups 200m Run Rx’d+: Strict Pull-ups (15) Weighted Sit-ups, 50#/35# DB (15) Run w/Sand Bag, 50#/35#

Wednesday 9.18.19

By CrossFit Lakewood

Warm-up: Coaches Choice Weightlifting Wednesday: Push/Squat/Pull 1) Bench Press 4×10, ascending 2) Back Squat 4×10, ascending 3) Deadlift 4×10, ascending   *Set the goal of having the last set of ten(10) fall within the 70%-80% range. Example: 1st set @ 40% of 1RM 2nd set @ 50% of 1RM 3rd set @ 60% of 1RM … Read more