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

Friday 4.19.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: “Vader” 3 Rounds 24/17 Cal Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches, 35#/20# 15 Lateral Burpees over DB Rx’d+: 50#/35# DB Last done: 12.21.18

Thursday 4.18.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Shoulder Press Warm-up/acclimate as needed, then: 5×65% 5×75% Max Reps @ 85% 2) Banded Face Pulls 3×25 Conditioning: “Annies on the Road” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-up 200m Run Last done: 8.30.18 x1.5 singles (150-120-90-60-30)

Wednesday 4.17.19

By CrossFit Lakewood

Warm-up: Coaches Choice Accessory Prep: 2 Rounds 15-30sec Hand Stand Hold 15 Ring Rows 15 Kips (Hollow/Arch) *All reps will count toward Push/Pull Challenge Workout Prep: DB/KB DL’s DB/KB Front Squat Workout: “Doorbell” AMRAP 18min 21/15 Cal Row 15 Pull-ups 15 DB/KB Deadlifts 15 DB/KB Front Squats Rx’d: 35’s/20’s DB/KB (Yellow/Blue) Rx’d+: Cal Bike Strict … Read more

Tuesday 4.16.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Clean Push Jerk Take 4-6 sets to build to a heavy single Use rep sequence: 4-3-2-1-1-1… Conditioning: “Grace” 30 C&J Rx’d: 135#/95# Scaled: 95#/65# -OR- If you have done Grace in the past and want a different challenge, or you want to go lighter and practice technique AMRAP 6min 6 … Read more

Monday 4.15.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat Warm-up/acclimate as needed, then: 5×65% 5×75% Max Reps @ 85% 2) Bulgarian Split Squat Weighted, 2x10ea Use (1 or 2) DB’s Conditioning: AMRAP 15min 200m Run 25 Russian KB Swings 200m Run 25 Box Jumps 200m Run 25 Air Squats 200m Run 25 Weighted Sit-ups Rx’d: 53#/35# KB … Read more

Sunday 4.14.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: Sumo DL High Pull Take 4-6 sets to build to a heavy 3Rep Use Rep Sequence: 6-5-4-3-3-3… Workout: AMRAP 12min 15 Sumo DL High Pull 1 Indoor Lap Walking Lunge 19pts per round (1pt per quarter of gym lunged ) Rx’d: 75#/55# Rx’d+: 95#/65# 10AM-12PM: Open Gym

Saturday 4.13.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Toes to Bar Workout: “Tip Toe” 21-18-15-12-9-6-3 250m Row, Ski or Bike (14/10cal) Toes to Bar Burpees 10AM-12PM: Open Gym

Friday 4.12.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Bench Press Build take 4-6sets to a heavy 3rep Use rep sequence: 6-5-4-3-3-3…. 2) Ring Dips 2×15-20reps Modify with jumping Ring Dips 20min time limit for strength parts 1 and 2 Prep: Power Snatch Power Clean and Push Jerk Thruster Conditioning: AMRAP 10min 10 Power Snatches 10 Power Clean and Push … Read more

Thursday 4.11.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Build to your workout weight Workout: “Christine” 3 Rounds 500m Row 12 Deadlifts (bodyweight) 21 Box Jumps, 20″ Accessory: 2-3 Rounds 200ft Farmer Carry, AHAP 20 Hollow Rocks Max Hand Stand Hold* * Hold counts toward Push & Pull Challenge

Wednesday 4.10.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Front Squat Take 4-6sets to build to a heavy 3Rep Use rep sequence: 5-4-3-3-3…. Conditioning: “Heartbreak Kid” 3 Rounds 10 Front Squats 20 Pull-ups 50 Double-unders 1.5 Singles Rx’d: 135#/95# Rx’d+: 185#/135# and Chest to Bar Pull-ups *Pull-ups will count toward Push & Pull Challenge    

Tuesday 4.9.19

By CrossFit Lakewood

Announcements: Kettle Bell Clinic: Saturday, April 13th 10am-10:45am with Coach Priscilla FREE for all members Sign-up HERE! *Note: We will follow the KB clinic with a 4-part series focusing on more specific components of KB work. Click HERE for details! Warm-up: Coaches Choice Prep: Wall Ball Push-press Conditioning: “Bad Blood” 5 Rounds 1min Wall Balls … Read more

Monday 4.8.19

By CrossFit Lakewood

Announcements: Kettle Bell Clinic: Saturday, April 13th 10am-10:45am with Coach Priscilla FREE for all members Sign-up HERE! *Note: We will follow the KB clinic with a 4-part series focusing on more specific components of KB work. Click HERE for details! Warm-up: Coaches Choice Strength: 1) Clean High Pull Build to a moderate to heavy 3Rep … Read more

Sunday 4.7.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Sea Level” For Time: 2,500/2,000 Meter Row *Every 3 Minutes (Starting at 0:00): 10 Kettlebell Swings, 53#/35# 30 Double Unders Rx’d+: 70#/53# If short on rowers: Teams of 2 5,000/4,000 meter row Switch every 250 meters and must complete 10 and 30 before back on the rower  10AM-12PM: … Read more

Saturday 4.6.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 3 100 Pull-ups 100 Overhead Squats 80 Box Jump Overs 80 Thrusters 60 Toes to Bar 60 Front Squats 40 Burpee Box Jumps 40 Clusters 30min Time Cap Rx’d: 45#/35# OHS 75#/55# Thruster 95#/65# Front Squat 115#/80# Cluster 24″/20″ Box Rx’d+: 75#/55# OHS 95#/65# Thruster 115#/80# … Read more

Friday 4.5.19

By CrossFit Lakewood

Bring a Friend Friday: All Classes – All Skill Levels Welcome All visitors arrive 10-15min before class starts Warm-up: Coaches Choice Workout: 5 Rounds, 45sec work / 15sec rest & transition 45/15 Max Cal Row 45/15 Max Distance DB Bear Crawl, 35’s/20’s 45/15 Max Cal Bike or Ski 45/15 Elbow Plank Hold 1min Rest Score: … Read more

Thursday 4.4.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Rope Climbs Workout: “Rope Swing” AMRAP 15min 3 Rope Climbs 15 Kettle Bell Swings, 53#/35# 30 Ab-Mat Sit-ups Modifications for Rope Climbs: 3 Partial Rope Climbs or 9 Jumping Rope Pulls or 9 Burpee Pull-ups

Wednesday 4.3.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Push Jerk Take 4-5sets to build to a moderate/heavyish 3Rep Hit your working weight on your way up (over warm-up) Conditioning: “Rear End” AMRAP 18min 60 Double Unders 45 Air Squats 21/15 Cal Row 15 Push Jerks Rx’d: 95#/65# Rx’d+: Equal Cal Assault Bike 135#/95# 1.5 Single-unders

Tuesday 4.2.19

By CrossFit Lakewood

Bring a Friend Friday: This Friday – All Classes – All Skill Levels Welcome April Challenge: Push & Pull For details and sign-up click HERE Kettle Bell Clinic: Saturday, April 13th 10am-10:45am with Coach Priscilla FREE for all members Sign-up HERE! *Note: We will follow the KB clinic with a 4-part series focusing on more … Read more

Monday 4.1.19

By CrossFit Lakewood

Announcements: Bring a Friend Friday: This Friday – All Classes – All Skill Levels Welcome April Challenge: Push & Pull For details and sign-up click HERE Kettle Bell Clinic: Saturday, April 13th 10am-10:45am with Coach Priscilla FREE for all members Sign-up HERE! *Note: We will follow the KB clinic with a 4-part series focusing on … Read more

Sunday 3.31.19

By CrossFit Lakewood

Announcements: April Challenge: Push & Pull For details and sign-up click HERE Kettle Bell Clinic: Saturday, April 13th 10am-10:45am with Coach Priscilla FREE for all members Sign-up HERE! *Note: We will follow the KB clinic with a 4-part series focusing on more specific components of KB work. Click HERE for details! 9AM: CrossFit Class Warm-up: … Read more

Saturday 3.30.19

By CrossFit Lakewood

Announcements: 2019 CrossFit Open: Congrats to all the CFLW athletes who completed this years Open! If you completed all 5 workouts (didn’t have to be signed-up officially) you may claim your 2019 CF Open Badge HERE. April Challenge: Push & Pull For details and sign-up click HERE 9AM: CrossFit Class Warm-up: Coches Choice Prep: Rope … Read more

Friday 3.29.19

By CrossFit Lakewood

Announcements: 2019 CrossFit Open: Congrats to all the CFLW athletes who completed this years Open! If you completed all the 5 workouts (didn’t have to be signed-up officially) you may claim your 2019 CF Open Badge HERE. April Challenge: Push & Pull For details and sign-up click HERE Warm-up: Coaches Choice Prep: Power Clean Front … Read more

Thursday 3.28.19

By CrossFit Lakewood

Announcements: 2019 CrossFit Open: Congrats to all the CFLW athletes who completed this years Open! If you completed all the 5 workouts (didn’t have to be signed-up officially) you may claim your 2019 CF Open Badge HERE. April Challenge: Push & Pull For details and sign-up click HERE Warm-up: Coaches Choice Prep: Hand Stand Push-ups … Read more

Wednesday 3.27.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Build to each of your working weights Conditioning: AMRAP 5min Buy-In: 50/35 Cal Row Immediately Into… 12 Deadlifts 8 Box Jump Overs Rest 5min AMRAP 5min Buy-In: 35/25 Calorie Row Immediately Into… 8 Deadlifts 8 Box Jump Overs Rest 5min AMRAP 5min Buy-In: 20/15 Calorie Row Immediately Into… 4 Deadlifts … Read more

Tuesday 3.26.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Snatch Grip Deadlift+ 1 Snatch High Pull+ 1 Power Snatch Take 4-6sets to a moderate single. Use rep sequence: 3-2-1-1-1.. Conditioning: 20-15-10-5 Power Snatch, 75#/55# Toes to Bar Burpees

Monday 3.25.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat Take 4-6sets to build to a heavy 3Rep Use Rep Sequence: 6-5-4-3-3-3… 2) Step-ups 2×15 each leg No Weight 24″M / 20″W Foot stays on box for all 15reps  Conditioning: AMRAP 15min 30 Single Arm DB Push Press, 35#/20# 30 Double-unders 30 Wallballs, 20#/14# 30 Double-unders 45 Single-unders … Read more

Sunday 3.24.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Conditioning: AMRAP 25min 100ft Prowler Push 400m Run 10 Burpee Pull-ups Weight for prowler: 45’s/25’s 2pts for prowler, 2pts for run 10AM-12PM: Open Gym

Saturday 3.23.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: 3-Position Power Clean High Hang – Hang – Floor Take 4-5sets to build to a heavy single Use Rep Sequence: 3-2-1-1-1… Conditioning: Teams of 3 AMRAP 15min 9/6 Cal Row* 6 Lateral Burpees 3 Power Cleans, 115#/80# * Next athlete can start once “working” athlete completes the Row … Read more