Monday 5.20.19

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 Prep: 1) Snatch High Pull, 3×3, building to your workout weight 2) Power Snatch, 2×3 at workout weight Workout: 5 Rounds on … Read more

Sunday 5.19.19

By CrossFit Lakewood

Heads up: Today is the Colfax Marathon. If you are planning on attending class on Sunday, and you are coming from south of Colfax, you will need to find another route or park at the Home Depot or Light Rail Station and walk. 9AM: Coaches Choice Warm-up: Coaches Choice Workout: AMRAP 20min 200′ Walking Lunge … Read more

Saturday 5.18.19

By CrossFit Lakewood

Heads up: This Sunday is the Colfax Marathon. If you are planning on attending class on Sunday, and you are coming from south of Colfax, you will need to find another route or park at the Home Depot or Light Rail Station and walk. 9AM: Coaches Choice Warm-up: Coaches Choice Prep: Rope Climb Clean & … Read more

Friday 5.17.19

By CrossFit Lakewood

Heads up: This Sunday is the Colfax Marathon. If you are planning on attending class on Sunday, and you are coming from south of Colfax, you will need to find another route or park at the Home Depot or Light Rail Station and walk. Warm-up: Coaches Choice Prep: WB KB SDLHP Box Jump Push-press Workout: … Read more

Thursday 5.16.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: “Dirt Road” 3 Rounds 30 Sit-ups 15/10 Cal Row 10 Pull-ups 3 In-door Laps Farmer Carry 2 Rounds 30 Sit-ups 15/10 Cal Row 10 Pull-ups 3 In-door Laps Farmer Carry 1 Rounds 30 Sit-ups 15/10 Cal Row 10 Pull-ups Rx’d: 53#/35# KBs (or DB’s) Rx’d+: Equal Cal Assault Bike Strict Pull-ups … Read more

Wednesday 5.15.19

By CrossFit Lakewood

Warm-up: Coaches Choice Weightlifting Wednesday: 1) Bench Press Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… **Spotters required on all sets/reps** 2) Shoulder Press Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1… 3a) Ring Dip 3×10-15 Modify with jumping ring dips 3b) Banded Pull Down 3×20-25 3c) Barbell … Read more

Tuesday 5.14.19

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! Strength: 1) Clean High Pull 3×4 ascending 2) Power Clean Take 3-5sets to build to a moderate 2Rep Use Rep sequence 4-3-2-2.. Conditioning: “Undercover” 3 … Read more

Monday 5.13.19

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! Strength: 1) Back Squat Take 4-6sets to build to a heavy 1Rep Use Rep sequence: 4-3-2-1-1-1…. **Spotters required for all heavy attempts** 2a) Bulgarian Split … Read more

Sunday 5.12.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Chocie Strength: 1) DB Bench Press 3×10-15 2a) Alt. DB Curl + Press (AKA: Arnold Press) 3×8-10ea 2b) Plank pull (AKA: Australian Pull-up) 3×10-15 2c) Banded Pull Aparts 3×20-25 Conditioning: AMRAP 13min 15/12 Cal Row 100ft Walking Lunge 200m Run 10AM-12PM: Open Gym

Saturday 5.11.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 4 AMRAP 15min 300m Run 12 Toes to Bar 10 Devil Press -Rest 5min- AMRAP 15min 300m Run 12 Angel Press 10 Burpee Pull-ups Rx’d: 35#/20# DB’s 10AM-12PM: Open Gym (Red Room Only)

Friday 5.10.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Deadlift Take 4-6sets to build to a heavy 3Rep Use Rep Sequence: 5-4-3-3-3….. Conditioning: “Smooth Criminal” AMRAP 15min 60 Double-unders 30 Wall Balls 15 Dead Lifts Rx’d: 20#/14# WB 245#/165# DL Scaled: 1.5(90) Single-unders 165#/110#

Thursday 5.9.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press Take 4-6sets to build to a heavy 2rep Use Rep sequence: 5-4-3-2-2-2…… 2a) Ring Dips 2×15 Modify with jumping ring dips 2b) DB Row 2x10ea Conditioning: AMRAP 10min 7 Rounds “Small Cindy” 14 (25′) Shuttle Sprints Sm. Cindy= 3 Pull-ups 6 Push-ups 9 Squats Rx’d+: Strict Pull-ups

Wednesday 5.8.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Squat Clean Take 4-6sets to build to a heavy 2Rep Use Rep Sequence: 5-4-3-2-2-2….. Conditioning: AMARP 12min 21/15 Cal Row 15 Front Squats 15 KB Swings Rx’d: 95#/65# Rx’d+: Equal Cal Assault 135#/95#

Tuesday 5.7.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout #1: “Lead Foot” AMRAP 4min 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups -Rest 4:00- AMRAP 4min 21 Cal Row 21 Burpees 21 Toes-to-Bar -Rest 4:00- AMRAP 4min 15 Cal Row 15 Burpees 15 Pull-ups Last done: 10.4.17 Modifications: There are a lot of ways to modify this one here’s an example … Read more

Monday 5.6.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Snatch Take 4-6set to build to a heavy 1Rep Use Rep Sequence: 4-3-2-1-1-1…. Conditioning: “Isabel” 30 Snatches, 135#/95# -OR- If you have done Isabell in the past and want a different challenge, or you want to go lighter and practice technique AMRAP 6min 6 Power Snatches 18 Lateral Bar Jumps, … Read more

Sunday 5.5.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Rope Climbs Workout: 4 Rounds 400 Meter Run 15 Box Jump Overs, 24″/20″ 3 Rope Climbs Modifications for Rope Climbs: 3 Partial Rope Climbs 10 Jumping Rope Climbs 15 Plank Pulls 10AM-12PM: Open Gym

Saturday 5.4.19

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! Body Armor Prep: Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor” The objective will be to successfully … Read more

Friday 5.3.19

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! Body Armor Prep: Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor” The objective will be to successfully … Read more

Thursday 5.2.19

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! Body Armor Prep: Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor” The objective will be to successfully … Read more

Wednesday 5.1.19

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! Body Armor Prep: Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor” The objective will be to successfully … Read more

Tuesday 4.30.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Deadlift Warm-up/acclimate as needed, then: 5×65% 5×75% Max Reps @ 85% Conditioning: AMRAP 12min 60 Double-unders 15 (2x) KB/DB Deadlift 10 Pull-ups x1.5 Singles Rx’d: 53’s/35’s KB 50’s/35’s DB Rx’d+: 70’s/53’s KB 75’s/50’s DB Strict Pull-ups *Pull-ups count toward push-pull challenge

Monday 4.29.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Clean & Jerk (Power Clean to Push Jerk) Take 3-4sets of 2-3reps to build to your working weight Workout: “Handlebars” 4 Rounds 21/15 Cal Row 15 Toes to Bar 7 C&J Rx’d: 115#/80# Rx’d+: 155#/105#  

Sunday 4.28.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Hogwarts” AMRAP 20min 21/15 Cal Row 15 KB Swings 30 Ab-mat Sit-ups 15 Goblet Squats Rx’d: 53#/35# KB Rx’d+: Equal Cal Bike 70#/53# KB Weighted Sit-up 35#/20# DB 10AM-12PM: Open Gym

Saturday 4.27.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Bubba Gump” 3 Rounds 800m Run 30 Dead Lifts 30 Burpees Rx’d: 115#/105# Rx’d+: 155#/105# 10AM-12PM: Open Gym

Friday 4.26.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: OHS Take 4-6set to build to a heavy-ish 3Rep (from the rack) Use Rep Sequence 5-4-3-3-3…. Conditioning: “Denim” AMRAP 15min 60 Double-unders 30/21 Calorie Row 15 Overhead Squats Rx’d: 95#/65# Rx’d+: 115#/80# 1.5 Single-unders OHS Will be taken from the ground Modify with OHS with FS if needed

Thursday 4.25.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 6 Rounds 15/12 Cal Row 1 In-Door Lap Farmer Carry 9 Toes to Bar Rx’d: 53’s/35’s  Rx’d+: Cal Bike 70’s/53’s Strict Toes to Bar

Wednesday 4.24.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Power Clean Workout: “The Chief” 5 Rounds AMRAP 3min 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1min Notes: Continue your  rounds each AMRAP……..Example, if you finish the the first 3min AMRAP at 4+6 (3 cleans + 3 push-ups), start the next 3min AMRAP at the 4th push-up.

Tuesday 4.23.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Bench Press Warm-up/acclimate as needed, then: 5×65% 5×75% Max Reps @ 85% Conditioning: “Coach OT’s Cardio Blast” (v5) 4-5 Rounds, 45sec work / 15sec rest & transition 45/15 Row 45/15 Bike 45/15 Ski 45/15 Ring Plank 45/15 200m Run *No score, but go hard!

Monday 4.22.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Front Squat Warm-up/acclimate as needed, then: 5×65% 5×75% Max Reps @ 85% Prep: Power Snatch Conditioning: 15-12-9 Power Snatch Box Jump Overs Then immediately into….. 15-12-9 Front Squat Lateral Barbell Burpees Rx’d: 75#/55# Rx’d+: 95#/65#

Sunday 4.21.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: 1) DB Bench Press 4×10, ascending 2) Pull-ups Strict, 3x Max Reps 3) Banded Pull Downs 3×25 4) DB Bent Over Row 3x10ea Conditioning: AMCAP 12min In teams of 4-6 Ski as many calories as possible Switch partners every 9-12cals 10AM-12PM: Open Gym

Saturday 4.20.19

By CrossFit Lakewood

Coming soon: Murph Prep Beer Mile Summer Strength Cycle 14’er (with 14’er prep) 9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 3 AMRAP 25min 300m Run 15 Burpee Pull-ups 20 Squat Cleans 300m Run 25 Burpee Pull-ups 35 Squat Cleans 300m Run 35 Burpee Pull-ups 50 Squat Cleans Rx’d: 95#/65# Rx’d+: 10/20/30 Burpee Bar … Read more