Thursday 7.18.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press 1-2 acclimation sets then 3@65%, 3@75%, 3+@85% 2) Shoulder Press 1-2 acclimation sets then 3@65%, 3@75%, 3+@85% Conditioning: AMRAP 15min 12/9 Cal Row, Ski, or Bike 15 KB Swings 9 “Strict” Push-ups Rx’d: 53#/35# KB Rx’d+: 70#/53# KB Chest Slapping Push-ups (9)  

Wednesday 7.17.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Hang Power Clean Build to a heavy 1Rep Use rep sequence: 5-4-3-2-1-1-1… Prep: Rope Climbs Conditioning: AMRAP 15min 25/18 Cal Row 10 Hang Power Cleans 2 Rope Climbs Hang Power Clean Weight: Use 65% from above Modify Rope Climbs with 12 Australian Rows  

Tuesday 7.16.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat 1-2 acclimation sets then 3@65%, 3@75%, 1+@85%c 2a) Bulgarian Split Squat 2×8-10ea Pause for a 10-cout on final rep Use weight if needed 2b) Arches 2×15-20 Conditioning: AMRAP 12min 4 Pull-ups 8 DB Strict Press 12 Med Ball Squat Jumps Rx’d: 35#/20# DB’s 20#/14# Med Ball Rx’d+: Strict … Read more

Monday 7.15.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) 3 Snatch Grip DL’s + 3 Snatch High Pulls Build to a heavy complex 2) Power Snatch Build to a heavy 1Rep Conditioning: AMRAP 8min 8 Power Snatches 8 Lateral Burpees Power Snatch Weight: 70% from above Mindset: “Failure is the opportunity to begin again, this time more intelligently.” – … Read more

Sunday 7.14.19

By CrossFit Lakewood

9AM: Bring a Friend Day Warm-up: Coaches Choice Workout: “Gluten Free” Teams of 2 AMRAP 25min 3-6-9-12-15…. Cal Row Russian KB Swing Wall Ball Partners switch after full rounds Rx’d: 53#/35# KB 20#/14# WB Rx’d+: Equal Cal Assault Bike 70#/53# KB 10AM-12PM: Open Gym

Saturday 7.13.19

By CrossFit Lakewood

Announcement: Bring a Friend Sunday! This Sunday – 9am – All skill levels/abilities welcome! 9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 20min 7 Power Cleans 7 Burpees 200 Meter Run Rx’d: 95#/65# Rx’d+: 135#/95# 10AM-12PM: Open Gym “The Mess” Listen very carefully

Friday 7.12.19

By CrossFit Lakewood

Announcement: Bring a Friend Sunday! This Sunday – 9am – All skill levels/abilities welcome! Warm-up: Coaches Choice Strength: 1) Deadlift 1-2 acclimation sets then: 5@60%, 5@70%, 5+@80% 2a) Good Mornings 2×15-20, empty bar (45#/35#) 2b) Walking Lunge w/DB Curl (2x) 2x100ft Athlete Chooses DB Wt. Conditioning: AMRAP 12min 300m Row 50 Air Squats 10 DB … Read more

Thursday 7.11.19

By CrossFit Lakewood

Announcement: Bring a Friend Sunday! This Sunday – 9am – All skill levels/abilities welcome! Warm-up: Coaches Choice Strength: 1a) Barbell Bent Over Row 3×10, ascending 1b) Strict Chin-up 3x Max Rep Use weight if needed Use bands if needed 1c) Banded Twists 3x15ea Conditioning: “Double Header” Buy-In: 35/25 Calorie Row 50-40-30-20-10 Double-unders AbMat Sit-ups Cash-Out: … Read more

Wednesday 7.10.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press 1-2 acclimation sets then 5@60%, 5@70%, 5+@80% 2) Shoulder Press 1-2 acclimation sets then 5@60%, 5@70%, 5+@80% Prep: Front Squat Push-press Conditioning: AMRAP 12min 15/12 Cal Row 12 Front Squat 9 Push-press Rx’d: 75#/55# Rx’d+: 115#/80#  

Tuesday 7.9.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Snatch High Pull 4×3 Ascending 2) 2-Position Power Snatch Hang + Ground Build to a heavy complex Conditioning: AMRAP 14min 200m Run 10 Pull-ups 200m Run 10 Alt. DB Snatch Rx’d: 35#/20# DB Rx’d+: Strict Pull-ups 50#/35# DB Run = 2pts

Monday 7.8.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat 1-2 acclimation sets then 5@60%, 5@70%, 5+@80% 2) Squat Clean Build to a moderate/heavy single 25min for part 1 and 2 Conditioning: “Elizabeth” 21-15-9 Squat Clean Ring Dip Modify Ring Dip with 2x Box Dip

Sunday 7.7.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 20min 100ft Prowler Push 300m Run 2 Indoor Lap Farmer Carry Rx’d: 45’s/25’s on prowler 53#/35# KB’s Rx’d+: 70#/53# KB’s 10AM: Open Gym

Saturday 7.6.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Relay: Teams of 3 AMRAP 25min 100m Run 12 Jumping Step-ups 9 DB Reps* *DB Reps: Cycle 1: 2x DB Front Squat Cycle 2: 2x DB Clean Cycle 3: 2x DB Thruster Rx’d: Box, 20″ M/F, 1=1 35#/20# DB’s Rx’d+: 50#/35# DB’s 10AM: Open Gym

Friday 7.5.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Severin” 50 Strict Pull-ups 100 Hand Release Push-ups 5K Run Modified Severin: AMRAP 20min 15 Pull-ups 25 Hand Release Push-ups 800m Run 10AM-12PM: Open Gym

Thursday 7.4.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Double FGB” 6 Rounds 1:00 at each station Wallballs, 20#/14# KB Sumo Deadlift High Pull, 70#/53# Box Jumps, 20″ Push Press, 75#/55# Cal Row Rest Happy Independence Day!!

Wednesday 7.3.19

By CrossFit Lakewood

Announcements: Summer BINGO Challenge: Get your digital bingo card HERE, or grab your paper copy at the gym! Schedule for 4th of July Week: Mon-Tues: Normal Classes Wednesday: No 7pm Thursday (4th of July): 9am CrossFit Class Friday: 9am CrossFit Class, 10am-12pm Open Gym Sat-Sun: Normal Classes Warm-up: Coaches Choice Strength: 1) Bench Press 3×20 @30% … Read more

Tuesday 7.2.19

By CrossFit Lakewood

Announcements: Summer BINGO Challenge: Get your digital bingo card HERE, or grab your paper copy at the gym! Schedule for 4th of July Week: Mon-Tues: Normal Classes Wednesday: No 7pm Thursday (4th of July): 9am CrossFit Class Friday: 9am CrossFit Class, 10am-12pm Open Gym Sat-Sun: Normal Classes Warm-up: Coaches Choice Strength: 1a) DB Row 3×8-10ea, ascending … Read more

Monday 7.1.19

By CrossFit Lakewood

Announcements: Summer BINGO Challenge: Starts today! Check emails for specific details and prize packs or ask a Coach for any questions. Get your digital bingo card HERE, or grab your paper copy at the gym. Schedule for 4th of July Week: Mon-Tues: Normal Classes Wednesday: No 7pm Thursday (4th of July): 9am CrossFit Class Friday: 9am … Read more

Sunday 6.30.19

By CrossFit Lakewood

Announcements: Summer BINGO Challenge: Starts July 1st! Check emails for specific details and prize packs or ask a Coach for any questions. Get your digital bingo card HERE, or grab your paper copy at the gym. Schedule for 4th of July Week: Mon-Tues: Normal Classes Wednesday: No 7pm Thursday (4th of July): 9am CrossFit Class Friday: … Read more

Saturday 6.29.19

By CrossFit Lakewood

Announcements: Summer BINGO Challenge: Starts July 1st! Check emails for specific details and prize packs or ask a Coach for any questions. Get your digital bingo card HERE, or grab your paper copy at the gym. Schedule for 4th of July Week: Mon-Tues: Normal Classes Wednesday: No 7pm Thursday (4th of July): 9am CrossFit Class Friday: … Read more

Friday 6.28.19

By CrossFit Lakewood

Announcement: Summer BINGO Challenge: Starts July 1st! Check emails for specific details and prize packs or ask a Coach for any questions. Get your digital bingo card HERE, or grab your paper copy at the gym. Warm-up: Coaches Choice Strength: 1) Deadlift 1-2 acclimation sets then 5@65%, 3@75%, 1+@85% 2a) Barbell Bent Over Row 3×10, ascending … Read more

Thursday 6.27.19

By CrossFit Lakewood

Announcement: Summer BINGO Challenge: Starts July 1st! Check emails for specific details and prize packs or ask a Coach for any questions. Get your digital bingo card HERE, or grab your paper copy at the gym. Warm-up: Coaches Choice Strength: 1) Snatch High Pull 4×4, ascending 2) Power Snatch Take 4-6set to build to a heavy … Read more

Wednesday 6.26.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press 1-2 acclimation sets then 5@65%, 3@75%, 1+@85% 2) Shoulder Press 1-2 acclimation sets then 5@65%, 3@75%, 1+@85% 3a) Ring Dip 2×10-15 Modify with jumping ring dip or box dip 3b) Push-up 2xMax Rep Conditioning: AMRAP 12min 12/9 Cal Ski 5 Devil Press 100ft Backward Sled Drag Devil Press Weight: … Read more

Tuesday 6.25.19

By CrossFit Lakewood

Announcement: Schedule for 4th of July Week: Mon-Tues: Normal Classes Wednesday: No 7pm Thursday (4th of July): 9am CrossFit Class Friday: 9am CrossFit Class, 10am-12pm Open Gym Sat-Sun: Normal Classes Paving Operations: We are scheduled for paving operations on Tuesday. When you arrive at the gym, please park on the street, not in the lot … Read more

Monday 6.24.19

By CrossFit Lakewood

Announcement: Schedule for 4th of July Week: Mon-Tues: Normal Classes Wednesday: No 7pm Thursday (4th of July): 9am CrossFit Class Friday: 9am CrossFit Class, 10am-12pm Open Gym Sat-Sun: Normal Classes Paving Operations: We are scheduled for paving operations tomorrow (Tuesday). When you arrive at the gym, please park on the street, not in the lot … Read more

Sunday 6.23.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 25min 500m Row 30 Ab-Mat Sit-ups 20 RKBS 10 Burpee Pull-ups Rx’d: 53#/35# Rx’d+: 70#/53# Burpee Bar Muscle-ups Row = 5pts 10AM-12PM: Open Gym

Saturday 6.22.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: Deadlift 1-2 acclimation sets then 3@60%, 3@70%, 3+@80% Conditioning: Relay: Teams of 3 AMRAP 20min 12/9 Cal Row 9 Med Ball Jump Squats 6 C&J Rx’d: 95#/65# Rx’d+: Equal Cal Assault Bike 135#/95# 10AM-12PM: Open Gym

Friday 6.21.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 20min 300m Run 20 DB Snatch 15 Pull-ups 10 Burpee Box Jump Overs Rx’d: 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB 7 Muscle-ups (Ring or Bar) instead of 15 Pull-ups Run = 3pts If rain, 300m Row

Thursday 6.20.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press 1-2 acclimation sets then 3@60%, 3@70%, 3+@80% 2) Shoulder Press 1-2 acclimation sets then 3@60%, 3@70%, 3+@80% 3) Barbell Skull Crusher+Close Grip Bench 3×10+10 Start w/empty bar  Conditioning: AMRAP 13min 12/9 Cal Ski 100ft Prowler Push Class will divide into 2-3 even teams (ideally 4-6 people/team). Athlete 1 will … Read more

Wednesday 6.19.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Clean High Pull 4×4 Ascending 2) Power Clean Take 4-6sets to build to a heavy 2rep *Can be done as 2-singles Conditioning: AMRAP 10min 12/9 Cal Row 9 Toes to Bar 6 Power Cleans Power Clean Weight: 75% from above Rx’d+: Equal Cal Assault Bike (18/12 Cal AirBike)

Tuesday 6.18.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat 1-2 acclimation sets then 3@60%, 3@70%, 3+@80% 2) Knee Get-ups 3×8-10 each leg Use weight if needed (1x or 2x KB) Conditioning: AMRAP 12min 75 Double-unders 50 Air Squats 25/18 Cal Row Modify DU’s with: 115 SU or 90sec DU practice