Monday 12.16.19

By CrossFit Lakewood

Announcements : Christmas/New Years Schedule & Events: Saturday 12/21: 9am “12-Days of Christmas” WOD Saturday 12/21: 5pm (unofficial) Christmas Party @GM Brewery Sunday 12/22: Normal Class Monday 12/23: Normal Classes Tuesday 12/24: 9am “Body Armor” (AKA “Murph”) Wednesday 12/25: Christmas (no classes) Thursday 12/26 – Monday 12/30: Normal Classes Tuesday 12/31: 9am “Chad” Wednesday 1/1: … Read more

Sunday 12.15.19

By CrossFit Lakewood

Announcements : Christmas/New Years Schedule & Events: Saturday 12/21: 9am “12-Days of Christmas” WOD Saturday 12/21: 5pm (unofficial) Christmas Party @GM Brewery Sunday 12/22: Normal Class Monday 12/23: Normal Classes Tuesday 12/24: 9am “Body Armor” (AKA “Murph”) Wednesday 12/25: Christmas (no classes) Thursday 12/26 – Monday 12/30: Normal Classes Tuesday 12/31: 9am “Chad” Wednesday 1/1: … Read more

Saturday 12.14.19

By CrossFit Lakewood

Christmas/New Years Schedule & Events: Saturday 12/21: 9am “12-Days of Christmas” WOD Saturday 12/21: 5pm (unofficial) Christmas Party @GM Brewery Sunday 12/22: Normal Class Monday 12/23: Normal Classes Tuesday 12/24: 9am “Body Armor” (AKA “Murph”) Wednesday 12/25: Christmas (no classes) Thursday 12/26 – Monday 12/30: Normal Classes Tuesday 12/31: 9am “Chad” Wednesday 1/1: 10am “Sweat-it-out” … Read more

Friday 12.13.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: DB Box Step-ups DB Snatch Wall Balls Conditioning: “Stair Master” 30-20-10 Cal Row DB Step-ups Directly into…. 10-20-30 DB Snatch Wall Ball Rx’d: 24″/20″ Box 35#/20# DB 20#/14# WB Rx’d+: 50#/35# DB After Party: Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 … Read more

Thursday 12.12.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Sand Bag to Shoulder Tire Flip Burpee Pull-up Conditioning: AMRAP 25min 35 Sit-ups 28/20 Cal Bike or Ski 21 Sand Bag to Shoulder 14 Burpee Pull-ups 7 Tire Flips Rx’d: 50#/35# SB Tire 2/Tire 1 Rx’d+: (7) Burpee Bar Muscle-ups Tire 3/Tire 2 **Burpee pull-ups will count for 2X toward push-pull … Read more

Wednesday 12.11.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1a) Sumo Dead Lift 4×10, ascending 1b) DB Row 4x6R/6L, ascending Use box or bench, w/leg off Conditioning: AMRAP 15min 60 Double-unders 30/21 Cal Row 15 Goblet Squats 1.5 Single-unders (90) or 1min DU practice  Rx’d: 53#/35# KB Rx’d+: Equal Cal Assault Bike 70#/53# KB After Party: 4x4R/4L Weighted Barbell Lunge … Read more

Tuesday 12.10.19

By CrossFit Lakewood

Announcements: Holiday Workouts/Events: Saturday, 12/21: 12-Days of Christmas WOD, 9am Saturday, 12/21: (Unofficial) Christmas Party, 5pm @GM Brewery Tuesday, 12/24: “Body Armor” (AKA “Murph”), 9am Tuesday, 12/31: “Chad”, 9am Wednesday, 1/1: Sweat-it-out, 10am Warm-up: Coaches Choice Strength: 1a) Bench Press 4×10, ascending 1b) Ring Dip 4xMax rep Modify with box dip or jumping ring dip … Read more

Monday 12.9.19

By CrossFit Lakewood

Announcements: Holiday Workouts/Events: Saturday, 12/21: 12-Days of Christmas WOD, 9am Saturday, 12/21: (Unofficial) Christmas Party, 5pm @GM Brewery Tuesday, 12/24: “Body Armor” (AKA “Murph”), 9am Tuesday, 12/31: “Chad”, 9am Wednesday, 1/1: Sweat-it-out, 10am 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%-70% … Read more

Sunday 12.8.19

By CrossFit Lakewood

Announcements: Holiday Workouts/Events: Saturday, 12/21: 12-Days of Christmas WOD, 9am Saturday, 12/21: (Unofficial) Christmas Party, 5pm @GM Brewery Tuesday, 12/24: “Body Armor” (AKA “Murph”), 9am Tuesday, 12/31: “Chad”, 9am Wednesday, 1/1: Sweat-it-out, 10am 9AM: CrossFit Class Warm-up: Coaches Choice Strength: 3 Rounds, for quality 10R/10L Stand + Press 20-25 Banded Face Pulls Workout: AMRAP 20min … Read more

Saturday 12.7.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 3 AMRAP 30min 60 Cal Row 50 Pull-ups 40 Power Cleans 30 Thrusters Rx’d: Start at 75#/55#, increase by 20#/10# each round  Rx’d+: Bar Muscle-ups (25) Start at 95#/65# increase by 20#/10# each round 10AM-12PM: Open Gym

Friday 12.6.19

By CrossFit Lakewood

Bring a Friend Friday: Warm-up: Coaches Choice Prep: Slam Ball Burpee Box Jumps Workout: Teams of 3 AMRAP 25min 10 Ball Slams 5 Burpee Box Jump Overs 10 33′ (10m) Shuttle Sprints * Next partner can start when current partner finishes BBJO’s Rx’d: 30#/20# SB 24″/20″ Box Rx’d+: 45#/30# SB After Party: Tempo Front Squat … Read more

Thursday 12.5.19

By CrossFit Lakewood

Announcements: December Push-Pull Challenge Is LIVE! Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Bring a Friend Friday: This Friday. All classes. All skill levels welcome Warm-up: Coaches Choice Prep: Rope Climbs Conditioning: AMRAP 16min 21/15 Cal Row 12 KB Swings 2 Rope Climbs Modify … Read more

Wednesday 12.4.19

By CrossFit Lakewood

Announcements: December Push-Pull Challenge Is LIVE! Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Bring a Friend Friday: This Friday. All classes. All skill levels welcome Warm-up: Coaches Choice Prep: Squat Clean Build to each of your working weights Conditioning: AMRAP 5min Buy-In: 700 Meter … Read more

Tuesday 12.3.19

By CrossFit Lakewood

Announcements: December Push-Pull Challenge Is LIVE! Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Bring a Friend Friday: This Friday. All classes. All skill levels welcome Warm-up: Coaches Choice Strength: Complex: 1 Push Press + 2 Push Jerks Take 5-6sets to build to a heavy … Read more

Monday 12.2.19

By CrossFit Lakewood

Announcements: December Push-Pull Challenge Is LIVE! Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Bring a Friend Friday: This Friday. All classes. All skill levels welcome Warm-up: Coaches Choice Strength: 4 Rounds, for quality 8 (2x) KB Deadlift 12 DB Step-ups Use first round as … Read more

Sunday 12.1.19

By CrossFit Lakewood

Announcements: December Push-Pull Challenge Kicks off TODAY (Dec. 1st) Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Bring a Friend Friday: This Friday. All classes. All skill levels welcome Ascent Black Friday Sale Last day to save 20% on 2-pound bags of whey & casein … Read more

Saturday 11.30.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 3 Buy-in: 2000m Row Then: 4 Rounds 40 Box Jump Overs 40 Hang Power Snatch Cash-out: 2000m Row Rx’d: 24″/20″ Box 75#/55#  Rx’d+: 95#/65#  10AM-12PM: Open Gym

Friday 11.29.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Battle of Black Friday” Relay: Teams of 4-6 AMMAP 40min Max Meter Ski After ever transition: 1 Lap Farmer Carry 14 Sledge Hammer Swings Switch every 150m-200m  Rx’d: 53#/35# KBs Rx’d+: 70#/53# KBs 16#/10# Sledge Hammer 10AM-12PM: Open Gym

Thursday 11.28.19

By CrossFit Lakewood

9AM: CrossFit Class “Blizzard Bert” Teams of 2 complete the following: 100 Burpees 30/21 Cal Row 200 Push-ups 30/21 Cal Row 300 Walking Lunges 30/21 Cal Row 400 Squats 30/21 Cal Row 300 Walking Lunges 30/21 Cal Row 200 Push-ups 30/21 Cal Row 100 Burpees *Divide reps as needed between partners Excluding the Row, both … Read more

Wednesday 11.27.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 3-Position Power Snatch Hi-Hang/Hang/Floor Take 4-6sets to build to a heavy single Conditioning: “Power Wheel” AMRAP 3min 9/6 Cal Row 12 Power Snatches Rest 3 min AMRAP 3min 9/6 Cal Row 8 Power Snatches Rest 3min AMRAP 3min 9/6 Cal Row 4 Power Snatches Rx’d 75#/55# 95#/65# 115#/80# Rx’d+: Equal Cal … Read more

Tuesday 11.26.19

By CrossFit Lakewood

Announcements: Ascent Black Friday Sale Friday – Sunday Save on 2-pound bags of whey & casein December Push-Pull Challenge Kicks off Sunday Dec. 1st Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Thanksgiving Weekend Schedule: Wednesday: No 7pm Thursday: “Bert” 9am, Open Gym 10am-12pm Friday: … Read more

Monday 11.25.19

By CrossFit Lakewood

Announcements: Ascent Black Friday Sale Friday – Sunday Save on 2-pound bags of whey & casein December Push-Pull Challenge Kicks off Sunday Dec. 1st Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Thanksgiving Weekend Schedule: Wednesday: No 7pm Thursday: “Bert” 9am, Open Gym 10am-12pm Friday: … Read more

Sunday 11.24.19

By CrossFit Lakewood

Announcements: Ascent Black Friday Sale Friday – Sunday Save on 2-pound bags of whey & casein December Push-Pull Challenge Kicks off Sunday Dec. 1st Complete 2020 total reps of Push-ups & Pull-ups  in the month of December Click HERE for info and sign-up. Thanksgiving Weekend Schedule: Wednesday: No 7pm Thursday: “Bert” 9am, Open Gym 10am-12pm Friday: … Read more

Saturday 11.23.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 3 AMRAP 25min 14/10 Cal Row 7 Thrusters** 7 Burpees 7 Pull-ups **Next athlete can start, when current athlete finishes Thrusters Rx’d: 75#/55# Rx’d+ 95#/65# Bar Muscle-ups (3) 10AM-12PM: Open Gym

Friday 11.22.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Ball DB Snatch Box Jump DB C&J Workout: “Dumbbell Gone Bad” 3 Rounds 1min Wall Balls 1min DB Snatch 1min Box Jump 1min DB C&J 1min Cal Row 1min Rest Rx’d: 20#/14# WB 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB DB Snatch and C&J will be done single arm. C&J’s … Read more

Thursday 11.21.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 13min 30 Sit-ups 20/15 Cal Row 15 Sand Bag Cleans Rest 4min AMRAP 13min 30 Push-ups 20/15 Cal Row 15 Pull-ups Sand Bag Weight: 50#/35# Score = combined reps from workout 1 & 2 (65/60 reps per round) Mobility (on your own): Foam Roll Calf: 1-2min Each Side Quad: 1-2min … Read more

Wednesday 11.20.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Overhead Squat Take 4-6sets to build to a heavy 3rep Use rep sequence: 5-4-3-3-3… Conditioning: AMRAP 16min 15 OHS 30 DU’s 15 Deadlifts 30 DU’s Rx’d: 75#/55# Rx’d+: 95#/65# After Party: 3 Sets 7ea Single Arm DB Bench Press 7ea Single Arm DB Row “After Party” workouts are designed for individuals … Read more

Tuesday 11.19.19

By CrossFit Lakewood

Announcement: Thanksgiving Weekend Schedule: Wednesday: No 7pm Thursday: “Bert” 9am, Open Gym 10am-12pm Friday: CrossFit Class 9am, Open Gym 10am-12pm Sat & Sun: CrossFit Class 9am, Open Gym 10am-12pm Warm-up: Coaches Choice Gymnastics: 4 Rounds: for quality 10-30sec Hand Stand Hold 10 Plank Pulls 10-30sec Ring Support Hold Conditioning: AMRAP 25min 30/21 Cal Bike 500m … Read more

Monday 11.18.19

By CrossFit Lakewood

Announcement: Thanksgiving Weekend Schedule: Wednesday: No 7pm Thursday: “Bert” 9am, Open Gym 10am-12pm Friday: CrossFit Class 9am, Open Gym 10am-12pm Sat & Sun: CrossFit Class 9am, Open Gym 10am-12pm Warm-up: Coaches Choice Strength: Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks Build to a heavy complex Conditioning: “Randy Savage” 3 Rounds of “Macho … Read more

Sunday 11.17.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “1/2 Bert” 25 Burpees 200m Run 50 Push-ups 200m Run 75 Walking Lunges 200m Run 100 Squats 200m Run 75 Walking Lunges 200m Run 50 Push-ups 200m Run 25 Burpees Rx’d+: 20#/14# Weight Vest 10AM-12PM: Open Gym

The Viking

By CrossFit Lakewood

“The Viking” Row to the beach Run to the castle Climb the wall Do battle Climb back over wall Run to the boat Row back home Teams of 2: 2000m Row 1000m Run 60 Pull-ups 70 Slam Ball Burpees 80 Sledge Hammer Swings 60 Pull-ups 1000m Run 2000m Row Sledge Hammer Weights: 16#/10#/8# Rx’d: 30#/20# … Read more