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 

Monday 6.17.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: “Helen” 3 Rounds 400m Run 21 Kettle Bell Swings 12 Pull-ups Rx’d: 53#/35# Accessory: 3-4 Rounds, NFT, NFS 100ft Bear Crawl 15-20 Banded Twists (each side) 10 DB Renegade Row (10R/10L)

Sunday 6.16.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coachoice Workout: 4 Rounds, 1:00min each station Hang DB C&J Weighted KB Step-ups Cal Row Burpee 1:00min Rest Rx’d: 35#/20# DB 53#/35# KB 20″ Box (M/F) Rx’d+: 50#/35# DB 70#/35# KB Cool Down: Coach Led Stretch/Mobility 10AM-12PM: Open Gym

Saturday 6.15.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Rope Climb C&J Workout: Teams of 3 (30min cap): 800m Run 75 Box Jump Overs 50 Clean & Jerks 15 Rope Climbs 50 Clean & Jerks 75 Box Jump Overs 800m Run Rx’d: 24″/20″ Box 95#/65# C&J Rx’d+: Run w/Med Ball 135#/95# C&J 10AM: CrossFit Class

Friday 6.14.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Deadlift 1-3 acclimation sets then 5@55%, 5@65%, 5+@75% 2a) Barbell Bent Over Rows 3×10, ascending 2b) DB Alt. Curl 3x10ea, ascending Prep: Power Snatch Conditioning: AMRAP 12min 200m Run 10 Lateral Burpees 5 Power Snatches Rx’d: 95#/65# Rx’d+: 135#/95# Run = 2pts

Thursday 6.13.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: DB Power Cleans Workout: AMRAP 20min 1-Indoor Lap Walking Lunge 30 Ab-Mat Sit-ups 12 DB Power Cleans Rx’d: 35#/20# DB’s Rx’d+: 50#/35# DB’s Scoring: 1pt per 1/4 lap (4-total) Cool Down: Coach Led Stretch & Mobility

Wednesday 6.12.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press 1-2 acclimation sets then 5@55%, 5@65%, 5+@75% 2) Shoulder Press 1-2 acclimation sets then 5@55%, 5@65%, 5+@75% 3) Ring Dip 3×10-15 Modify with jumping ring dip Conditioning: AMRAP 10min 2 Rounds “Cindy” 10 (50ft) Shuttle Sprints Rx’d+: Strict Pull-ups Clapping Push-ups Jump Squats  1pt per 50ft

Tuesday 6.11.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Hang Power Clean Take 4-6sets to build to a heavy 3Rep Conditioning: “The Good Life” 3 Rounds 500m Row 12 Burpees 21 Box Jumps, 24″/20″

Monday 6.10.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat 1-2 acclimation sets then 5@55%, 5@65%, 5+@75% 2a) Bulgarian Split Squat 3x10ea Add weight if needed after second set 2b) Wall Sit 3×30-60sec hold Prep: DB Snatch Double-under Conditioning: AMRAP 8min 10 Alt. DB Snatch 30 Double-under 1.5 Single-unders (45) Rx’d: 35#/20# DB Rx’d+: 50#/35# 

Sunday 6.9.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Double Down” AMRAP 15min 30/21 Cal Row 200ft DB Farmers Carry 15 DB Power Cleans 200ft DB Farmers Carry DB’s: Rx’d: 35#/20# Rx’d+: 50#/35# 10AM-12PM: Open Gym

Saturday 6.8.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Toes to Bar Box Jump Overs Thrusters Workout: Teams of 3 | 25min Cap: 200/140 Cal Row Directly Into… 3 Rounds 50 Toes to Bar 50 Box Jump Overs 50 Thrusters Increase weight on thrusters each round: Rx’d: 24″/20″ Box R1: 75#/55# R2: 95#/65# R3: 115#/75# Rx’d+: Equal … Read more

Friday 6.7.19

By CrossFit Lakewood

Bring a Friend Friday: All Classes Warm-up: Coaches Choice Workout:  “52 Cards” Hearts: Russian Kettlebell Swings Spades: Burpees Clubs: AbMat Sit-Ups Diamonds: Goblet Squats Aces: 200 Meter Run Rx’d: 53#/35# Rx’d+: 70#/53# Face cards = 10reps Score will be time it takes for entire class to complete the deck.

Thursday 6.6.19

By CrossFit Lakewood

ANNOUNCEMENTS: BRING A FRIEND FRIDAY: This Friday – All classes, all skill levels welcome! 8-WEEK SUMMER STRENGTH CYCLE: Starts next Monday RAGNAR MEETING: Saturday 10am Warm-up: Coachs Choice Strength: 1a) Sumo Deadlift 4×10, ascending 1b) Strict Pull-ups 4xMax Reps If you can, do set 2-4 weighted  Modify with banded pull-ups Conditioning: 3-4 Rounds, NFT, NFS … Read more

Wednesday 6.5.19

By CrossFit Lakewood

ANNOUNCEMENTS: BRING A FRIEND FRIDAY: This Friday – All classes, all skill levels welcome! 8-WEEK SUMMER STRENGTH CYCLE: Starts next Monday Details later this week RAGNAR MEETING: Saturday 10am Warm-up: Coachs Choice Prep: DU’s Burpee Box Jumps Front Squat (build to each working weight) Workout: “Slap Happy” AMRAP 5min Buy-in: 100 DU’s 12 Front Squats … Read more

Tuesday 6.4.19

By CrossFit Lakewood

ANNOUNCEMENTS: BRING A FRIEND FRIDAY: This Friday – All classes, all skill levels welcome! 8-WEEK SUMMER STRENGTH CYCLE: Starts next Monday Details later this week RAGNAR MEETING: Saturday 10am Warm-up: Coachs Choice Strength: 1) Clean High Pull 4×4 ascending 2) Hang Power Clean + Power Clean Take 4-6sets to build to a heavy complex Conditioning: … Read more

Monday 6.3.19

By CrossFit Lakewood

ANNOUNCEMENTS: BRING A FRIEND FRIDAY: This Friday – All classes, all skill levels welcome! 8-WEEK SUMMER STRENGTH CYCLE: Starts next Monday Details later this week Warm-up: Coachs Choice Prep: Wall Ball DB Snatch Toes to Bar Workout: “Eighteen Wheeler” AMRAP 18min 18/12 Cal Row 15 Wall Balls 12 Alt. DB Snatch 9 Toes to Bar … Read more

Sunday 6.2.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: Sumo DL High Pull 5-5-5-5-5 Ascending  Workout: AMRAP 15min 200m Run 25 Hallow Rocks 20 KB SDLHP Rx’d: 53#/35# KB Rx’d+: 70#/53# KB 10AM-12PM: Open Gym

Saturday 6.1.19

By CrossFit Lakewood

Pancake Social Today at 10am! 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 … Read more

Friday 5.31.19

By CrossFit Lakewood

Pancake Social This Saturday at 10am! Warm-up: Coaches Choice Strength: 1a) DB Bench Press 3×10 Building in weight 1b) Barbell Bent Over Row 3×10 Building in weight 1c) Chin-ups 3xMax Reps *1a, 1b, 1c to be done in a super-set 2) DB Curls 2×10 each arm (alternating) Conditioning: “Death Race” 5 Rounds 15/10 Cal Row … Read more

Thursday 5.30.19

By CrossFit Lakewood

Pancake Social This Saturday at 10am! Warm-up: Coaches Choice Workout: AMRAP 20min 1-Indoor Lap Bear Crawl 100ft Walking Lunge 30 DB Box Step-ups Box: 24″/20″ DB (single): Rx’d: 35#/20# Rx’d+: 50#/35# Scoring: Bear Crawl: 1pt per 1/4 lap (4-total) Lunge: 1pt per 50ft

Wednesday 5.29.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Push-Jerk Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… Prep: Single Arm DB Hang C&J Workout: AMRAP 15min 40 DU’s 20 DB Hang C&J 40 DU’s 20/15 Cal Row 1.5 SU’s (60) Rx’d: 35#/20# Rx’d+: 50#/35#

Tuesday 5.28.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 50-40-30-20-10 Ab-Mat Sit-up 25-20-15-10-5 Cal Row Russian KB Swing Rx’d: 53#/35# Rx’d+: Equal Cal Assault Bike 70#/53# Cool Down: Coach Led Mobility/Stretching

Monday 5.27.19

By CrossFit Lakewood

10AM: Memorial Day Workout Click HERE to sign-up! Time line: 9:30AM: Doors 10:00AM: Short Brief 10:05AM: National Anthem 10:15AM: Start Workout 11:15AM-1PM: Food/Drink/Fun 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 … Read more

Sunday 5.26.19

By CrossFit Lakewood

Memorial Day Workout: “Body Armor” Sign-up now for our Memorial Day Workout tomorrow. Food, drinks, and fun planned for post-WOD! Click HERE for details and sign-up! 9AM: CrossFit Class Warm-up: Coaches Choice Strength: Hang Power Clean Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… Workout: AMRAP 12min 15/12 Cal Row 7 … Read more

Saturday 5.25.19

By CrossFit Lakewood

Memorial Day Workout: “Body Armor” Sign-up now for our Memorial Day Workout on Monday, May 27th Food, drinks, and fun planned for post-WOD! Click HERE for details and sign-up! 9AM: CrossFit Class Warm-up: Coaches Choice Workout: 21-15-9 Hang Power Snatch 200m Run OHS 200m Run Rx’d: 75#/55# Rx’d+: 95#/65# Cash-out: 1-Mile Run 10AM-12PM: Open Gym

Friday 5.24.19

By CrossFit Lakewood

Memorial Day Workout: “Body Armor” Sign-up now for our Memorial Day Workout on Monday, May 27th Food, drinks, and fun planned for post-WOD! Click HERE for details and sign-up! Warm-up: Coaches Choice Strength: Deadlift Take 5-7sets to build to a heavy 1Rep Use Rep sequence: 5-4-3-2-1-1-1… Conditioning: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 20-18-16-14-12-10-8-6-4-2 (2x) KB Deadlift … Read more

Thusday 5.23.19

By CrossFit Lakewood

Warm-up: Coaches Choice Conditioning: With a 20min running clock, teams of 4-6 complete the following: 5min Battle Rope (switch every 20sec) 5min Prowler Push, 45’s/25’s 5min Tire Flips 5min Burpee Pull-ups Teams will start at different stations. Two athletes may work at same time. Score number of tire flips and burpee pull-ups Cool Down: 3-4 … Read more

Wednesday 5.22.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Front Squat Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… 2) Hang Squat Clean Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… Conditioning: “Dirt Nap” 3 Rounds 15 Hang Squat Cleans 15 Lateral Burpees Rx’d: 75#/55# Rx’d+: 115#/80#

Tuesday 5.21.19

By CrossFit Lakewood

Announcements: Memorial Day Workout: “Body Armor” Sign-up now for our Memorial Day Workout on Monday, May 27th Food, drinks, and fun planned for post-WOD! Click HERE for details and sign-up! Warm-up: Coaches Choice Strength: 1) Push-press Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… 2a) Alt. DB Curl to Press (Arnold … Read more