Monday 8.19.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Clean High Pull 4×3, ascending 2) Squat Clean Take 4-6sets to build to a heavy 2Rep *Can be done as 2-singles Conditioning: For Time: 50/40 Cal Row 800m Run 100 Double-unders 1.5 Singles (150) Critical Thinking: The Impact Glyphosate Can Have On Your Health

Sunday 8.18.19

By CrossFit Lakewood

9AM: Bring a Friend Sunday Warm-up: Coaches Choice Workout: AMRAP 25min 15 Hand Release Push-ups 20 KB Sumo DL High Pull 30 Ab-mat Sit-ups 100′ Walking Lunge 200m Run Rx’d: 53#/35# KB Rx’d+: Hand Stand Push-ups (10) 70#/53# KB Weighted Ab-mat Sit-ups, 50#/35# (20) Lunge w/DB, 50#/35# 10AM-12PM: Open Gym

Saturday 8.17.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: OHS 1-2sets of 3-4reps, building to your workout weight Workout: Teams of 2 AMRAP 20min 30 Pull-ups 400m Run 20 OHS Rx’d: 95#/65# Rx’d+: Chest to Bar pull-ups (30) 135#/95# Members of the tight shoulder club can substitute Front Squats for OHS Run = 4pts 10AM-12PM: Open Gym

Friday 8.16.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Take 3-4sets (of 3-4reps) to build to your working weight Workout: “Hangnail” AMRAP 16min 30 DB Hang C&J 25/18 Cal Row 20 Lateral Burpee 15 Deadlift Rx’d: 35#/20# DB 165#/110# DL Rx’d+: 50#/35# DB Equal Cal Assault Bike 245#/165# DL Critical Thinking: Listen carefully

Thursday 8.15.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 3 Rounds, On the 10min mark 200m Run 15 Toes to Bar 200m Weighted Run 25 Wall Balls 200m Run For weighted run, use a 45#/25# plate or 50#/35# SB Wall Ball weight, 20#/14# Score = slowest round

Wednesday 8.14.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 3-Position Power Clean High-hang, Hang, Ground Take 4-6set to build to a heavy complex Conditioning: “IHOP” AMRAP 15min 60 Double-unders 30/24 Calorie Row 15 Power Cleans 1.5 Single-unders (90) Rx’d: 75#/55# Rx’d+: 115#/85#

Tuesday 8.13.19

By CrossFit Lakewood

Fit for Fall: 6-Week Nutrition & Exercise Challenge!! Partner style challenge: September 14th – October 26th Click HERE for info and registration! Early Bird pricing till Sept. 1st. Warm-up: Coaches Choice Strength: Push-press Take 5-6sets to build to a heavy 3Rep Use rep sequence; 5-4-3-3-3… Conditioning: Tabata: Pull-up Cal Row Push-up Cal Row Tabata = 8 … Read more

Monday 8.12.19

By CrossFit Lakewood

Fit for Fall: 6-Week Nutrition & Exercise Challenge!! Partner style challenge: September 14th – October 26th Click HERE for info and registration! Early Bird pricing till Sept. 1st. Warm-up: Coaches Choice Strength: Complex: 2 Front Squats + 4 Back Squats Warm-up with 1-3 acclimation sets, then… 3sets of squat complex at 65% of Back Squat Max  Conditioning: 3 … Read more

Sunday 8.11.19

By CrossFit Lakewood

9AM: Bring a Friend Day Warm-up: Coaches Choice Workout: Teams of 3-5 AMRAP 30min 12/9 Cal Ski 6 Burpee Box Overs* 12 (2x) KB Deadlift 6 (40′) KB Farmer Carry *Next athlete can start when current athlete finishes Burpee Box Overs Scaled: 35#/26# KB’s Rx’d: 24″/20″ Box 53#/35# KB’s Rx’d+: 70#/53# KB’s 10AM-12PM: Open Gym … Read more

Saturday 8.10.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “31 Heroes” Teams of 2 AMRAP 31min 8 Thrusters 6 Rope Climbs 11 Box Jumps 400m Continuous Run Rx’d: 115#/80# Thruster Pull-ups (31) 24″/20″ Box Rx’d+: 155#/105# Thruster Rope Climbs 30″/24″ Box Run w/Sand Bag (50#/35#) 10AM-12PM: Open Gym 31 Heroes Story How did the 31 Heroes workout … Read more

Friday 8.9.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Max Week Deadlift Take 5-7sets to build to a heavy 1RM Use Rep Sequence: 5-4-3-2-1-1-1… Conditioning: “Optimus Prime” AMRAP 7min Wallballs, 20#/14# OTM: 5 Deadlifts Rx’d: 155#/105# Rx’d+: 225#/155#

Thursday 8.8.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: Power Snatch+ OHS+ Squat Snatch Take 5-6sets to build to a heavy complex Tight shoulder club alternate complex: Power Clean+ Front Squat+ Squat Clean Conditioning: 21 Lateral Burpees 21 Power Snatches 15 Lateral Burpees 15 OHS 9 Lateral Burpees 9 Squat Snatch Rx’d: 75#/55# Rx’d+: 115#/80# Alternate movements: Power Clean … Read more

Wednesday 8.6.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press Take 5-7sets to build to a heavy 1RM Use Rep Sequence: 5-4-3-2-1-1-1… *Spotter required for ALL sets 2) Shoulder Press Take 5-7sets to build to a heavy 1RM Use Rep Sequence: 5-4-3-2-1-1-1… Conditioning: “Road Annie” 50-40-30-20-10 Double-under Ab-mat Sit-up 200m Run 1.5 Singles (75-60-45-30-15) CrossFit @Home:

Tuesday 8.6.19

By CrossFit Lakewood

Fit for Fall: 6-Week Nutrition & Exercise Challenge September 14th – October 26th Details later this week! Early bird registration starts Saturday Aug. 10th Warm-up: Coaches Choice Prep: Power Clean Build to each of your workout weights (3-4reps) Conditioning: “Blockbuster” AMRAP 5min Buy-In: 35/25 Cal Row Max Rounds of “The Chief” Rest 5min AMRAP 5min … Read more

Monday 8.5.19

By CrossFit Lakewood

Fit for Fall: 6-Week Nutrition & Exercise Challenge September 14th – October 26th Details later this week! Early bird registration starts Saturday Aug. 10th Warm-up: Coaches Choice Strength: Max Week Back Squat Take 5-7sets to build to a heavy 1RM Use Rep Sequence: 5-4-3-2-1-1-1… *Spotters required for all heavy attempts Conditioning: AMRAP 15min 200m Run … Read more

Sunday 8.4.19

By CrossFit Lakewood

9AM: Bring a Friend Sunday! Warm-up: Coaches Choice Workout: AMRAP 22min 1 In-door Lap Front Rack DB Walk 25 Sit-ups 200m Run 20 KB Goblet Squats 25 Sit-ups 200m Run Rx’d: 35#/20# DB’s 53#/35# KB Rx’d+ 50#/35# DB’s 70#/53# KB Scoring: DB Walk = 4pts Run = 2pts 78pts/Round 10AM-12PM: Open Gym

Saturday 8.3.19

By CrossFit Lakewood

2019 CrossFit Games: The 2019 CrossFit Games are underway this weekend in Madison WI. It will be 4-Days of action testing the fittest athletes on the planet! Rouge Fitness will be providing coverage/commentary of the Games. Click HERE to watch! Bring a Friend Sunday: This Sunday 9am All abilities/skill levels welcome! Arrive early to fill … Read more

Friday 8.2.19

By CrossFit Lakewood

2019 CrossFit Games: The 2019 CrossFit Games is underway this weekend in Madison WI. It will be 4-Days of action testing the fittest athletes on the planet! Rouge Fitness will be providing coverage/commentary of the Games. Click HERE to watch! Warm-up: Coaches Choice Skill: 2-3 Rounds, NFT 15-30sec Hand Stand Hold* 50′ Single Arm DB … Read more

Thursday 8.1.19

By CrossFit Lakewood

2019 CrossFit Games: The 2019 CrossFit Games kick off today in Madison WI. It will be 4-Days of action testing the fittest athletes on the planet! Rouge Fitness will be providing coverage/commentary of the Games. Click HERE to watch! Warm-up: Coaches Choice Strength: 1) Bench Press 3×20 @30% 2) Shoulder Press 3×20 @30% Note: Week … Read more

Wednesday 7.31.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Snatch Take 4-5sets to build to a moderate 2Rep Conditioning: 5 Rounds: on the 4min mark 3 Pull-ups 6 Toes to Bar 9 Power Snatches 12/9 Cal Row Rx’d: 75#/55# Rx’d+: Chest to Bar Pull-ups(3) 95#/65# Score = slowest round Mindset: “Asking “Is this possible?” is rarely relevant. The real … Read more

Tuesday 7.30.19

By CrossFit Lakewood

Bring a Friend Sunday Every Sunday in August! All skill levels/abilities welcome Aug. 4th Aug. 11th Aug. 18th Aug. 25th Warm-up: Coaches Choice Strength: 1) Back Squat 3×20 @30% 2) Deadlift 3×20 @30% Note: Week 8 is a de-load week, in which we do the lifts just at a lower volume in weight and higher repetition … Read more

Monday 7.29.19

By CrossFit Lakewood

Bring a Friend Sunday Every Sunday in August! All skill levels/abilities welcome Aug. 4th Aug. 11th Aug. 18th Aug. 25th Warm-up: Coaches Choice Strength: Split Jerk Take 5-7sets to build to a heavy 3Rep From the rack Conditioning: AMRAP 12min 21 RKB Swings 14 KB Reverse Lunge 7 Single Arm DB Shoulder Press Rx’d: 53#/35# … Read more

Sunday 7.28.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: Power Clean Take 5-6sets to build to a heavy 2Rep Conditioning: OTM: 16min Even: 12/9 Cal Row Odd: 6 Power Cleans Power Clean Weight: 65% of above 10AM-12PM: Open Gym

Saturday 7.27.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 1Mile Run 10 Rounds 7 Thruster 7 Pull-ups 7 Burpees Rx’d: 75#/55# 10AM-12PM: Open Gym

Friday 7.26.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Deadlift 1-2 acclimation sets then 5@70%, 3@80%, 1+@90% 2a) Walking Lunge 3x 50′ Forward + 50′ Backward Use weight if needed 2b) Hollow Rocks 3×20-25 Conditioning: AMRAP 10min 10 DB Snatch 10 Box Jump Overs Rx’d: 35#/20# DB 24″/20″ Box Rx’d+: 50#/35#

Thursday 7.25.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1a) DB Row 3×8-10ea 1b) Prowler Push 3×100′ Lighter weight, move fast 1c) Banded Hammer Curls 3×20-25 Conditioning: AMRAP 18min 27 Ab-mat Sit-ups 21 Med Ball Jump Squats 15/12 Cal Row/Bike/Ski 9 Strict Pull-ups Rx’d: 20#/14# Critical Thinking: Wearables: the New Handcuffs? Silicon Valley Surveillance Meets Healthcare’s Mechanisms of Control

Wednesday 7.24.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press 1-2 acclimation sets then 5@70%, 3@80%, 1+@90% 2) Shoulder Press 1-2 acclimation sets then 5@70%, 3@80%, 1+@90% Conditioning: AMRAP 15min 300m Run 60 Double-unders 15 Push-press Rx’d: 75#/55# Rx’d+: 115#/80#

Tuesday 7.23.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Hang Clean High Pull+ 1 Hang Power Clean+ 1 Clean High Pull+ 1 Power Clean Take 5-6sets to build to a heavy complex Conditioning: “Nowhere Fast” For time: 50 Power Cleans* *OTM (starting at 0:00) do 5 Toes to Bar Rx’d: 115#/80# Rx’d+: 155#/105# Mindset: “When are closed to … Read more

Monday 7.22.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat 1-2 acclimation sets then 5@70%, 3@80%, 1+@90% 2) Backward Sled Drag 3×100′ Ascend in weight (if needed) Prep: Front Squat Conditioning: AMRAP 12min 15/12 Cal Row 12 Burpee Over Bar 9 Front Squats Rx’d: 95#/65# Rx’d+: 135#/95# CrossFit CAN be done by anyone regardless of age/ability. Show this … Read more

Sunday 7.21.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 10min 21 RKB Swings 21/15 Cal Row Rest 5min AMRAP 10min 30 Ab-Mat Sit-ups 200m Run Rx’d: 53#/35# KB Rx’d+: 70#/53# KB Assault Bike (21/15) Weighted Sit-up, 50#/35# DB (20) 10AM-12PM: Open Gym

Saturday 7.20.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: Deadlift 1-2 acclimation sets then 3@65%, 3@75%, 3+@85% Prep: Push-Jerk Conditioning: AMRAP 15min 300m Run 20 Deadlifts 10 Push-Jerk 5 Burpee Pull-up Rx’d: 95#/65# Rx’d+: 135#/95# Bar/Ring Muscle-ups (5) Run = 3pts 10AM-12PM: Open Gym