Thursday 1.23.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Push/Pull 1a) Bench Press 10-8-6-4-2 Ascending (light to heavy) 1b) DB Row 8-8-8-8 Each Arm ascending or across -20min time limit- Prep: Single Arm Hang DB Snatch Conditioning: AMRAP 12min 15/10 Cal Row 20 Hollow Rocks 25 Hang DB Snatch Rx’d: 35#/20# DB Rx’d+: Equal Cal Bike 50#/35# DB

Wednesday 1.22.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Ball Pull-up Thruster Box Jump KB Swing Workout: 21-15-9: Wall Balls Pull-up Thrusters Box Jumps Kettlebell Swings Rx’d: 20#/14# WB 75#/55# Thruster 24″/20″ Box 53#/35# KB Rx’d+: Chest to Bar or Strict Pull-ups  95#/65# Thruster After Party: 3 Rounds, for quality 50ft DB Bear Crawl 50ft Reverse DB Bear Crawl … Read more

Tuesday 1.21.20

By CrossFit Lakewood

Cottage Cheese Pancakes Warm-up: Coaches Choice Strength: 3 Rounds, for quality 8-12 Russian Leg Curls 15-20 Weighted Sit-ups 20-30sec Hand Stand Hold Notes: -Modify Russian Leg Curls with Seated Banded Hamstring Curls -Modify Hand Stand Hold with Head Stand Hold  -If you have Hand Stand Walks do 3×50′ instead of Hand Stand Holds Conditioning: Relay: … Read more

Monday 1.20.20

By CrossFit Lakewood

Mindset Monday: No Energy Vampires Allowed It’s not easy to deal with negativity in the world but it’s something that’s got to be done. Your success and life are so important that you must surround yourself with a positive support team. No one creates success in a vacuum and the people we surround ourselves with … Read more

Sunday 1.19.20

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: Shoulder Press Take 4-6sets to build to a heavy 1Rep Use rep sequence: 5-4-3-2-1-1… Conditioning: AMRAP 15min 9R/9L DB Press 15 KB Swings 250m Run Rx’d: 35#/20# DB 53#/35# KB Rx’d+: HSPUs (9) 70#/53# KB  10AM-12PM: Open Gym

Saturday 1.18.20

By CrossFit Lakewood

Cottage Cheese Chronicles 9AM: CrossFit Class Warm-up: Coaches Choice Strength: Power Clean 3-3-3-3-3, ascending Conditioning: “Lethal Weapon” AMRAP 20min 1 Rnd of “The Chief” 200m Run 2 Rnds of “The Chief” 200m Run 3 Rnds of “The Chief” 200m Run … Continue to Add 1 Round Until Cap 1 Round of “The Chief”: 3 Power … Read more

Friday 1.17.20

By CrossFit Lakewood

The Game Changers Documentary: Many of you have seen or heard of the pro-vegan documentary “The Game Changers”. This is a very well produced, very persuasive piece of propaganda. If you are thinking of going vegan (or trying it out) I’m all for self-experimentation. However, I’d highly recommend listening to the other side of the … Read more

Thursday 1.16.20

By CrossFit Lakewood

The Game Changers Documentary: Many of you have seen or heard of the pro-vegan documentary “The Game Changers”. This is a very well produced, very persuasive piece of propaganda. If you are thinking of going vegan (or trying it out) I’m all for self-experimentation. However, I’d highly recommend listening to the other side of the … Read more

Wednesday 1.15.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Pausing (3sec) Front Squat + 1 Front Squat Take 5-6sets to build to a heavy complex Conditioning: 5 Rounds: On the 4min mark 20/15 Calorie Row 40 Double-unders 7 Front Squats 1.5 Singles (60) Rx’d: 115#/85# Rx’d+: 165#/115# Score = slowest round After Party: Push Press Complex 4 Sets … Read more

Tuesday 1.14.20

By CrossFit Lakewood

3 Ingredient Paleo Waffles Warm-up: Coaches Choice Gymnastics: AMRAP 10min, for quality 3 HSPU Negatives 5 Strict Toes to Bar 8 Pausing Ring Rows Prep: Pull-up Burpee Over DB DB Snatch Conditioning: “Part Time” 3 Rounds 12 Lateral DB Burpees 21 Pull-ups Directly Into… 3 Rounds 12 Alt. DB Snatches 21/15 Cal Row Rx’d: 35#/20# … Read more

Monday 1.13.20

By CrossFit Lakewood

Mindset Monday: Systems over Goals: Having systems in place, as opposed to a vague goal, is a better strategy when it comes to winning. Systems can be seen as a road map to your intended destination. Example, lose 30-pounds. Great goal. How will you get there? Answer – systems. Here are some great systems for … Read more

Sunday 1.12.20

By CrossFit Lakewood

9AM: Crossfit Class Warm-up: Coaches Choice Strength: 3 Rounds, for quality 8 Bent Over Row 15R/15L Banded Lat Pulls 15 KB Shrugs Workout: 10 Rounds 4 Pull-ups 8 Push-ups 12/8 Cal Row Rx’d+: Strict Pull-up (4) Chest Slapping Push-up (8) Equal Cal Assault Bike 10AM-12PM: Open Gym

Saturday 1.11.20

By CrossFit Lakewood

9AM: Crossfit Class Warm-up: Coaches Choice Workout: Teams of 3 For Time (30min Cap) 75/50 Cal Row 75 Power Snatches 75 Thrusters 75/50 Cal Row 60 Power Snatches 60 Thrusters 75/50 Cal Row 45 Power Snatches 45 Thrusters 75/50 Cal Row 30 Power Snatches 30 Thrusters 75/50 Cal Row 15 Power Snatches 15 Thrusters Weight: … Read more

Friday 1.10.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Deadlift 2-2-2-2-2, ascending Then 2sets max reps at 60% of above (rest 2-3min between efforts) Conditioning: AMRAP 15min 9 Slam Balls 12 Toes to Bar 15 (2x) KB DL 18 Burpees Rx’d: 30#/20# SB 53#/35# KB’s Rx’d+: 45#/30# SB 70#/53# KB’s

Thursday 1.9.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Bench Press 2-2-2-2-2, ascending Then 2sets max reps at 60% of above (rest 2-3min between efforts) Conditioning: Relay: Teams of 3 AMRAP 20min 11 Box Jump Overs 10 Sand Bag to Shoulder 50ft Sand Bag Bear Crawl* 50ft Sand Bag Sprint *Next Athlete can start when current athlete completes 25ft of … Read more

Wednesday 1.8.20

By CrossFit Lakewood

White Bean Chicken Chili Warm-up: Coaches Choice Gymnastics: 3 Rounds, for quality 8-10 Strict Chest to Bar Pull-ups 8-10 Strict HSPU 8-10ea Pistol 12min time cap Modifications: Pull: Chin over strict pull-ups Jumping Pull-up to negative Ring Row to negative Banded pull-up to negative  Press: Kipping HSPUs Hand Stand to negative Wall Plank to shoulder … Read more

Tuesday 1.7.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Clean High Pull 3-3-3-3, ascending 2) Pausing Power Clean 2-2-2-2, ascending 2sec pause at knee, 2sec pause at catch 3) Power Clean 1-1-1-1, build to a moderate/heavy (4 attempts only) 20min time limit for parts 1, 2, and 3 Conditioning: “Zoolander” AMRAP 15min 30 Double-unders 10 Power Cleans 30 Double-unders … Read more

Monday 1.6.20

By CrossFit Lakewood

Mindset Monday: Believe in yourself: Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop this picture. Never think of yourself as failing; never doubt the reality of the mental image. That is most dangerous, for … Read more

Sunday 1.5.20

By CrossFit Lakewood

New Class Schedule: Starts tomorrow! Click HERE to view specifics 9AM: CrossFit Class Warm-up: Coaches Choice Strength: 3 Rounds, for quality 10 KB Complex Walking Lunge + Curl Conditioning: AMRAP 15min 200m Run 30 RKBS 60 Double-unders 30 Sit-ups 1.5 Single-unders (90) Rx’d: 53#/35# Rx’d+: 70#/35# Weighted Sit-ups (15), 50#/35#

Saturday 1.4.20

By CrossFit Lakewood

New Class Schedule: Starting Monday, January 6th, 2020 Click HERE to view specifics 9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 25min 250m Run 40 Jumping Step-ups 250m Run 20 DB Hang C&J 250m Run 20 DB Snatches Rx’d: 20″ Box 35#/20# DB Rx’d+: 50#/35# DB Run w/Sand Bag, 50#/35# 10AM-12PM: Open Gym

Friday 1.3.20

By CrossFit Lakewood

Announcements: New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting Monday, January 6th, 2020 Click HERE to view specifics Warm-up: Coaches Choice Strength: Sumo Deadlift 5-5-5-5, ascending or across *After each set do 15-20 Banded Good Mornings  Prep: Sumo DL High Pull Conditioning: … Read more

Thursday 1.2.20

By Chrissy

Buffalo Cauliflower Announcements: New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting Monday, January 6th, 2020 Click HERE to view specifics Warm-up: Coaches Choice Strength: Power Clean 3-3-3-3, ascending Conditioning: “Air Walker” AMRAP 20min 25/18 Cal Row 50 Double-unders 3 Rounds of “The … Read more

Wednesday 1.1.20

By Chrissy

Announcements: New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting Monday, January 6th, 2020 Click HERE to view specifics 10AM-12PM: Open Gym / “Sweat it Out” Warm-up: Athletes Choice Workout: “Dante’s Inferno” AMCAP 2-Hours 10-20-30-40-50-40-30-20-10-20…… Cal Ski Cal Bike Cal Row Notes: Can … Read more

Tuesday 12.31.19

By Chrissy

Announcements: Schedule reminder for this week:  Wednesday 10am-12pm: Open Gym / “Sweat it out” New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting Monday, January 6th, 2020 Click HERE to view specifics 9AM: Hero WOD Time line: 8:30AM: Doors 9:00AM: Short brief 9:10AM: … Read more

Monday 12.30.19

By Chrissy

Mindset Monday: The No Complaining Rule: The no complaining rule says that you are not allowed to complain unless you have a solution to your complaint. This eliminates a lot of mindless and toxic complaining, and empowers you to create solutions instead of focusing on problems. After all, if you are complaining, you’re not helping. … Read more

Sunday 12.29.19

By Chrissy

Announcements: Schedule for next week:  Tuesday 9am: “Chad” Wednesday 10am-12pm: Open Gym / “Sweat it out” New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting Monday, January 6th, 2020 Click HERE to view specifics 9AM: CrossFit Class Warm-up: Coaches Choice Workout #1: AMRAP … Read more

Saturday 12.28.19

By Chrissy

Announcements: Schedule for next week:  Tuesday 9am: “Chad” Wednesday 10am-12pm: Open Gym / “Sweat it out” New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting Monday, January 6th, 2020 Click HERE to view specifics 9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of … Read more

Friday 12.27.19

By CrossFit Lakewood

Zucchini Lasagna Announcements: Schedule for next week:  Tuesday 9am: “Chad” Wednesday 10am-12pm: Open Gym / “Sweat it out” New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting Monday, January 6th, 2020 Click HERE to view specifics Warm-up: Coaches Choice Strength: Front Squat 3-3-3-3-3, … Read more

Thursday 12.26.19

By CrossFit Lakewood

Announcements: Schedule for next week:  Tuesday 9am: “Chad” Wednesday 10am-12pm: Open Gym / “Sweat it out” New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th, 2020 New PM Class Schedule: New PM class times starting January 6th, 2020 Click HERE to view specific times Warm-up: Coaches Choice Strength: Complex: 2-Position Power Clean Hang … Read more

Wednsday 12.25.19

By CrossFit Lakewood

Announcements: New Class Time: Monday & Wednesday 12pm Starts Monday, January 6th 2020 New PM Class Schedule: New PM class times starting 1/6/2020 Click HERE to view specific times WOD @ Home Warm-up: Athletes Choice Workout: AMRAP 15min 15 Burpees 25 Sit-ups 35 Jumping Jacks

Tuesday 12.24.19

By CrossFit Lakewood

9AM: HERO WOD Time line: 8:30AM: Doors 9:00AM: Short brief 9:05AM: Self guided warm-up 9:15AM: Start workout Warm-up: Athletes Choice Recommended: General: 200m Run 20 Mini Mt. Climbers 10 Alt. Spider Man Stretch 5 Plank to Down Dog Specific: 5 Kips 5 Jumping Pull-ups 5 Three-count  Push-ups 5 Three-count Squats Then: 1 Round 3 Pull-ups … Read more