Thursday 9.19.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1a) Bent Over Row 3×10, ascending 1b) Banded Hammer Curl 3×20-25 1c) Hollow Rocks 3×20-25 Conditioning: AMRAP 15min 15 Pull-ups 12/9 Cal Ski 30 Ab-mat Sit-ups 200m Run Rx’d+: Strict Pull-ups (15) Weighted Sit-ups, 50#/35# DB (15) Run w/Sand Bag, 50#/35#

Wednesday 9.18.19

By CrossFit Lakewood

Warm-up: Coaches Choice Weightlifting Wednesday: Push/Squat/Pull 1) Bench Press 4×10, ascending 2) Back Squat 4×10, ascending 3) Deadlift 4×10, ascending   *Set the goal of having the last set of ten(10) fall within the 70%-80% range. Example: 1st set @ 40% of 1RM 2nd set @ 50% of 1RM 3rd set @ 60% of 1RM … Read more

Tuesday 9.17.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout #1: AMRAP 5min 20 Hand Release Push-ups 40 Alt. DB Snatch Rx’d: 35#/20# DB Rx’d+: Strict HSPU’s 50#/35# DB   -Rest 5min before starting part 2- Workout #2: AMRAP 20min 250m Run 21/15 Cal Row 250m Run 21/15 Cal Bike 250m Run 100 Double-unders 250m Run= Dumpster to Stop-sign (2pts) 28/21 Cal … Read more

Monday 9.16.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: Power Clean+ Front Squat + Push Jerk Take 4-5set to build to a heavy 3Rep (ex: 3PC + 3FS + 3PJ) Use rep sequence: 9-7-5-3-3… Conditioning: AMRAP 12min 200m Run 12 Burpee Box Jump Overs 10 Thrusters Rx’d: 24″/20″ Box 75#/55# TH Rx’d+: 95#/65# TH

Sunday 9.15.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 25min 30/24 Cal Row 30 Ab-Mat Sit-ups 30 DB Hang Power Cleans 300m Run Rx’d: 35#/20# DB Rx’d+: DB Sit-ups (15) 50#/35# DB Run w/Sand Bag, 50#/35# 10AM-12PM: Open Gym

Saturday 9.14.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 5 Rounds 1min Wall Ball 1min Hang Power Snatch 1min Row 1min Rest Rx’d: 20#/14# WB 75#/55# Rx’d+: 95#/65# Equal Cal Bike 10AM-12PM: Open Gym

Friday 9.13.19

By CrossFit Lakewood

Warm-up: Coaches Choice Skill: 3 Rounds (for quality) 50′ DB OH Walking Lunge 8-12 Kipping HSPUs Use single DB, switch arms at 25′ Modify HSPUs with Wall Plank Shoulder Tap (R+L=1rep) Prep: Deadlift – Build to your work out weight (2-3set, 2-3reps) Toes to Bar Lateral Burpees Conditioning: 15-12-9-12-15 Toes to Bar Deadlift Lateral Barbell Burpee … Read more

Thursday 9.12.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Push/Pull/Squat 1a) DB Bench Press 3×8-10, ascending 1b) KB Bent Over Row 3×8-10ea, ascending 1c) Weighted Jump Squat 3×20-25 Use Med Ball or Slam Ball Start with a “light-weight” warm-up round of each movement (5reps), then go into the 3 working sets Conditioning: Follow the Leader: Teams of 4-5 AMRAP 20min … Read more

Wednesday 9.11.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Clean Push Jerk Take 5-6sets to build to a heavy 1Rep Use Resp Sequence: 4-3-2-1-1-1… Conditioning: “9/11” AMRAP 18min Teams of 2 2001m Row Then with remaining time: AMRAP 9 Burpee Pull-ups 11 Clean & Jerks Rx’d: 115#/80# Rx’d+: Burpee Bar Muscle-ups (9) 155#/105#  “The attacks of September 11th were … Read more

Tuesday 9.10.19

By CrossFit Lakewood

Announcement: Fit for Fall: 6-week Nutrition & Exercise Challenge Partner style challenge: September 14th – October 26th Click HERE for info and registration! STARTS IN 4 DAYS! Warm-up: Coaches Choice Skill: AMRAP 6min Strict HSPU Strict Pull-up 1/1, 2/2, 3/3….. Modify Strict HSPU with: Kipping HSPU Wall Plank hold (increase by :05sec each round) Hand Stand … Read more

Monday 9.9.19

By CrossFit Lakewood

Announcement: Fit for Fall: 6-week Nutrition & Exercise Challenge Partner style challenge: September 14th – October 26th Click HERE for info and registration! STARTS IN 5 DAYS! Warm-up: Coaches Choice Strength: Front Squat Take 5-6sets to build to a 3Rep Use Rep Sequence: 5-4-3-3-3… Conditioning: AMRAP 15min 30 Sit-ups 20/15 Cal Row 15 H.R Push-ups 10 … Read more

Sunday 9.8.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Hang Power Clean Push Jerk Workout: 5 Rounds: OT4MM 12/9 Cal Row 6 Hang Power Cleans 12/9 Cal Row 6 Push Jerks Rx’d: 95#/65# Rx’d+: 135#/95# Equal Cal Assault Bike (18/12 Airbike) Score equals slowest round 10AM-12PM: Open Gym

Saturday 9.7.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Buy-in: 1-Mile Run 21-15-9 Deadlift Box Jump Toes to Bar Cash-out: 1-Mile Run Rx’d: 155/105 DL 24″/20″ Box Rx’d+: 225#/155# DL Modified: 400-800m Run 15-12-9 DL BJ T2B 400-800m Run 10AM-12PM: Open Gym

Friday 9.6.19

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: Teams of 3 3 Rounds 3min Cal Bike 3min Wall Ball 3min Burpee Rx’d: 20#/14# WB

Thursday 9.5.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Prowler Push 3×100′ Ascending After each set of prowler push do 7-10 Tire Flips Conditioning: AMRAP 15min 12/9 Cal Ski 30 Ball Slams 200m Sand Bag Run 30 RKBS Rx’d: 30#/20# SB 50#/35# Sand Bag 53#/35# KB CrossFit @Home:

Wednsday 9.4.19

By CrossFit Lakewood

Announcements: Fit for Fall: 6-week Nutrition & Exercise Challenge Partner style challenge: September 14th – October 26th Click HERE for info and registration! STARTS IN 10 DAYS! 10 Year Anniversary Workout & Party! Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 (Wads & Jewell) Warm-up: Coaches Choice Prep: 3 Clean High Pulls + 3 … Read more

Tuesday 9.3.19

By CrossFit Lakewood

Announcements: Fit for Fall: 6-week Nutrition & Exercise Challenge Partner style challenge: September 14th – October 26th Click HERE for info and registration! STARTS IN 11 DAYS! 10 Year Anniversary Workout & Party! Saturday, November 16th Workout: 9am Party: 6pm @ Hanger 101 (Wads & Jewell) Warm-up: Coaches Choice Prep: DB C&J Workout: AMRAP 20min 20 … Read more

Monday 9.2.19

By CrossFit Lakewood

9AM: Hero Workout Warm-up: Coaches Choice Workout: “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run

Sunday 9.1.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Hang (1x) DB Snatch Workout: Teams of 2 AMRAP 22min 40/30 Cal Assault Bike 40 Hang DB Snatch 40 Toes to Bar Air Bike Cals, 55/40 Rx’d: 35#/20# DB Rx’d+: 50#/35# DB 10AM-12PM: Open Gym

Saturday 8.31.19

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Rope Climbs Workout: Teams of 3 100/70 Cal Row 100 Box Jump Overs 100 Power Snatches 10 Rope Climbs 100 Power Snatches* 100 Box Jump Overs 100/70 Cal Row 30min time cap Rx’d: 24″/20″ Box 95#/65# (1st) 75#/55# (2nd)* Rope Climbs Modification Options: 50 Pull-ups, 50 Ring Rows, … Read more

Friday 8.30.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Take 4-6sets to build to a heavy complex  Conditioning: AMRAP 12min 200m Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Rx’d: 75#/55# Rx’d+: 115#/80#

Thursday 8.29.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Shoulder Press Take 4-6sets to build to a heavy 3Rep Use rep sequence: 5-4-3-3-3… 2) Australian Rows 3×10-15 Prep: 1-Arm DB Shoulder Press Pull-ups Conditioning: AMRAP 12min 10 1-Arm DB Shoulder Press (10R/10L) 25 Double-unders 10 Pull-ups 25 Double-unders Rx’d: 35#/20# DB Rx’d+: Strict HSPU (10) Strict Pull-up (10) Singles … Read more

Wednesday 8.28.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: DB SN Wall Ball Burpee Workout: “Halftime” 30-20-10 Alt. DB Snatch Wall Balls Directly into… 10-20-30 Burpee Cal Row Cals (Women): 9-15-21 Rx’d: 35#/20# DB 20#/14# WB Rx’d+: 50#/35# DB   Mindset: “I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan Michael … Read more

Tuesday 8.27.19

By CrossFit Lakewood

Announcements: Fit for Fall: 6-week Nutrition & Exercise Challenge Partner style challenge: September 14th – October 26th Click HERE for info and registration! Last week to sign-up for Early Bird pricing Labor Day Loredo: Monday September, 2nd 9am Click HERE for workout details Warm-up: Coaches Choice Skill: 3 Rounds, NFT 5-8 Strict Pull-ups 5-8 Strict Ring … Read more

Monday 8.26.19

By CrossFit Lakewood

Announcements: Fit for Fall: 6-week Nutrition & Exercise Challenge Partner style challenge: September 14th – October 26th Click HERE for info and registration! Last week to sign-up for Early Bird pricing Labor Day Loredo: Monday September, 2nd 9am Click HERE for workout details Warm-up: Coaches Choice Strength: Thruster Take 4-6set to build to a heavy 1Rep … Read more

Sunday 8.25.19

By CrossFit Lakewood

9AM: Bring a Friend Sunday Warm-up: Coaches Choice Prep: Slam Ball Squat + Toss Workout: AMRAP 20min 100′ Burpee Broad Jump 100′ SB Squat + Toss 1-Indoor Lap Bear Crawl 200m Run SB Weight: 30#/20# Score, 14/round: 1pt per 25′ 1pt per 1/4 lap bear crawl 2pt for run 10AM-12PM: Open Gym

Saturday 8.24.19

By CrossFit Lakewood

9AM: CrossFit Class Prep: Clean & Jerk (Power Clean Push Jerk) Workout: Teams of 3 AMRAP 25min 400m Run 70/50 Cal Row 35 C&J Rx’d: 115#/80# Rx’d+: Run w/Sand Bag, 50#/35# Equal Cal Assault Bike 155#/105# Run = 4pts 10AM-12PM: Open Gym

Friday 8.23.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Snatch High Pull: 2×3, light weight Power Snatch: 2×3, building to your workout weight Workout: 10 Rounds of “Cindy” 50/40 Cal Row 30 Power Snatches Rx’d: 75#/55# Rx’d+: 115#/80# 1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats

Thursday 8.22.19

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Bench Press Take 5-6sets to build to a heavy 3Rep Conditioning: Teams of 2: AMRAP 16min Partner 1: Row for 2:00min Partner 2: AMRAP for 2:00min* 20 Ball Slams, 30#/20# 15 Box Jumps, 24″/20″ *Partner 1 will pick up where partner 2 left off on AMRAP, and vice-versa Score = rounds … Read more

Wednesday 8.21.19

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Build to each of your workout weights Workout: “Frank the Tank” AMRAP 5min 50 Wall Balls (Buy-in) 12 Deadlifts 12 Burpee Over Bar -Rest 5:00- AMRAP 5min 35 Wall Balls (Buy-in) 9 Deadlifts 9 Burpee Over Bar -Rest 5:00- AMRAP 5min 20 Wall Balls, (Buy-in) 6 Deadlifts 6 Burpee Over … Read more

Tuesday 8.20.19

By CrossFit Lakewood

Warm-up: Coaches Choice Skill: 4-5 Rounds, NFT 10-15 Ring Dips *After every set do 30sec sprint on Rower Rest as needed between rounds Modifications: 15-20 Box Dips 10-15 Jumping Ring Dips Rx’d+: 4-7 Ring Muscle-ups Conditioning: “30 Rock” AMRAP 20min 30 KB Swings 30 Push-press 30/21 Cal Row 30 Toes to Bar Rx’d: 95#/65# Critical … Read more