Tuesday 11.11.14

By CrossFit Lakewood

Warm-up: 2 Rounds 3 Suicides 15 Squats Barbell: Back Squat, 70%x3, 80%x3, 90%x3+ Warm-up with, 5xBar, 5×40%, 5×50%, 3×60% Veterans Day / USMC Tribute Workout: “1775” 4 Rounds 17 Burpee Pull-ups 75 Squats 30min time limit Modifications: Most of you should be able to do a jumping pull-up if you use the correct height bar. … Read more

Monday 11.10.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: Swing/High-Pull Mountain 5-10-15-10-5 Russian KB Swing KB Sumo DL High Pull Barbell: 1) Shoulder Press, 65%x5, 75%x5, 85%x5+ Warm up with, 5xBar, 5×40%, 5×50%, 3×60% 2) Power Snatch Warm-up Workout: “Randy” 75 Power Snatches, 75#/55# Cool Down: Coaches Choice

Sunday 11.9.14

By CrossFit Lakewood

Rest Day! “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” ― Vince Lombardi

Saturday 11.8.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 3 Rounds P1: 20 Burpees P2: Wall Sit, w/med ball overhead, 20#/14# 10min time limit  -2min Rest- 3 Rounds P1: 20 Step-ups, 20″ Box, 1=1 P2: Dead Hang Hold From Pull-up Bar 10min time limit -2min Rest- 3 Rounds P1: 25 Wall Balls, 20#/14# P2: Locked-out Plank 10min … Read more

Friday 11.7.14

By CrossFit Lakewood

Warm-up: 2x 30/30 Mt. Climber / Locked-out Plank 1:00min Rest 2x 30/30 Mt. Climber / Locked-out Plank Then: 5 PVC Pass Through 5 PVC Snatch Grip Behind the Neck Push Jerk 5 PVC Snatch Grip High Pulls 5 PVC Hang Power Snatches Barbell: 1) Power Snatch, 5×3 @ 75% Warm-up with, 3-3-3….. 2) Push-press Warm-up, … Read more

Thursday 11.6.14

By CrossFit Lakewood

Warm-up: Coaches Choice Barbell: Dead Lift, 65%x5, 75%x5, 85%x5+ Warm-up with: 5×40% 5×50% 3×60% Workout: 5 Rounds 2 Rope Climbs 15 Push-ups (strict, chest and chin to deck) 20 Sit-ups 25 Squats 25min time limit Modification for Rope Climbs = 5 Up/Downs. *If you can do legless rope climbs, go for it. Cool Down: Banded … Read more

Wednesday 11.5.14

By CrossFit Lakewood

Warm-up: 3min Jump rope practice (single, double, triple) Then: 10 Jump Squats 10 Tuck Jumps 20 Jumping Lunges, 1=1 Barbell: Clean and Jerk, 5×3 @ 75% That’s a full Squat Clean and a Split Jerk. Progress to your working sets with 3-3-3….and so on till your at 75% Workout: AMRAP 10min 10 Triple Unders 15 … Read more

Tuesday 11.4.14

By CrossFit Lakewood

Warm-up: 2 Rounds 4 Suicides 10 Push-ups 1:00min Locked out Plank Barbell: 1) Bench Press, 65%x5, 75%x5, 85%x5+ Warm-up with 5x Bar, 5×40%, 5×50%, 3×60% Spotters required for all sets 2) Push Jerk Warm-up, 3×3 Workout: 3 Rounds 30sec L-sit Hold 20 Pull-ups (bands allowed) 10 Push Jerks, 135#/95# Notes: L-sit can be done off … Read more

Monday 11.3.14

By CrossFit Lakewood

5 Week Strength Cycle starts today! Click here for more details. Warm-up: 2min Indoor Run Then: 5 Wall Squats 10 Squats 5 Goblet Squats 50ft Lunges/SLDL Barbell: Back Squat, 65%x5, 75%x5, 85%x5+ Warm-up with, 40%x5, 50%x5, 60%x3 Spotters required for last 2 sets Workout: “Tail Pipe” 3 Rounds P1: 250m Row P2: KB Rack Hold (x2 KB’s), … Read more

Sunday 11.2.14

By CrossFit Lakewood

Rest Day! The only thing standing between you and your goal is the story you keep telling yourself as to why you can’t achieve it.

Saturday 11.1.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 6 Rounds 6 Power Cleans, 115#/75# 6 Thrusters, 115#/75# 16 Box Jumps, 24″/20″ Cool Down: Coaches Choice 10AM: CrossFit Kids! Game: Bucket Ball 10:45AM: Open Gym

Friday 10.31.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run 5 PVC Pass Throughs 10 PVC OHS 5 PVC Snatch Balance 5 PVC Hang Snatch High Pulls 5 PVC Below the knee Squat Snatches Barbell: 20min to work up to a heavy Squat Snatch Use the rep scheme: 5-5-3-3-2-2-1-1-1….. Workout: “Upside Down Helen” 3 Rounds Run (Stop Sign and Back) 21 … Read more

Thursday 10.30.14

By CrossFit Lakewood

Warm-up: Coaches Choice Skill: Rope Climb Technique and Practice 20min Time Limit Workout: AMRAP 15min 5 Man Makers 10 Ball Slams 15 Slam Ball Sit-ups 20 Slam Ball Lunges, 1=1 No specified weights on this, pick a weight that will let you move through the movements efficiently Cool Down: Couch Stretch Olympic Wall Squat

Wednesday 10.29.14

By CrossFit Lakewood

Todays workout will be taking you well out of your comfort zone. The path of most resistance should be traveled more often then not. Never let a challenge stand in your way of success. Face that  challenge with the correct mind set and there will always be a positive outcome.  Warm-up: 5×30/30 Row Damper @ … Read more

Tuesday 10.28.14

By CrossFit Lakewood

Warm-up: Coaches Choice Barbell: 1) Dead Lift, 10-10-10-10-10+ Rest 90sec between sets. Increase weight as you go. Last set will be 10+ reps, AHAP 2) Front Squat and Push-press Warm-up, 3×3 Workout: 21-15-9 100 Double Unders or Power Jumps Push Press, 115#/75# Front Squat, 115#/75# Cool Down: Foam Roll (if time): IT, Quad, Calf

Monday 10.27.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: 2x 30/30, Push-up/Plank Hold 1min Rest 2x 30/30, Push-up/Plank Hold Barbell: 20min to work up to a heavy Power Clean Push Jerk Use the rep scheme: 5-5-3-3-2-2-1-1-1…… Workout: AMRAP 12min 3 Muscle-ups, Bar or Ring 6 Clapping Push-ups 9 Lateral Jumps, 6″, 2=1 Modifications: 3 Muscle up = 9 Deep … Read more

Saturday 10.25.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 2 complete the following for time 4 x 200m Farmer Carry (2x KB’s) Then: 5 Rounds P1: 15 Kettle Bell Swings, 53#/35# P2: Plank (locked out, no elbows) Work must be continuous, if a partner stops swinging or breaks the plank, work must stop Then: 4x … Read more

Friday 10.24.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: 2 Rounds 100ft Bear Crawl (50ft Forward / 50ft backward) 10 Burpees Barbell: 1) Push-press, 5×3 @ 80% Warm-up with 3×3 2) Squat Clean Warm-up, 3×3 Workout: AMRAP 10min 10 Burpee Box Jumps, 24″/20″ 10 Squat Cleans, 155#/105# Cool Down: Couch Stretch Mt. Climber Calf Stretch

Thursday 10.23.14

By CrossFit Lakewood

Yes, we will be Rowing (again) and doing Ladder Drills today. I notice people will tend to avoid these two types of workouts like the plague. But as always the benefits outweigh the excuses. Ladder drills improve GPP (general physical preparedness) and improve foot-eye / hand-eye coordination. Rowing (mixed with running) will exercise your heart … Read more

Wednesday 10.23.14

By CrossFit Lakewood

Warm-up: 3min Jump Rope 2 Rounds 50ft Walking Lunge 15 Air Squats Barbell: 1) Back Squat, 5×3 @ 80% Warm-up with 3×3 2) Shoulder Press Warm-up, 3×3 Workout: 3 Rounds 50 Squats 15 Shoulder Press, 65#/45# 50 Double Unders Cool Down: Foam Roll (since we didn’t get to it yesterday): IT, Quads,Back and Lats

Tuesday 10.21.14

By CrossFit Lakewood

Yes, we will be pushing the prowler and rowing a moderate distance today. Do not cherry pick this workout based on the perceived difficulty! In fact if you’re saying to yourself “I’m not going in today”, I’m challenging you to put in the hard work and get out of your comfort zone on this one. … Read more

Monday 10.20.14

By CrossFit Lakewood

Warm-up: 2 Rounds 4 Indoor Laps (or 200m Run) 15 Push-ups 15 Squats Barbell: 1) Bench Press, 5×3 @ 80% Warm-up with 3×3 2) Power Snatch / Wall Ball Warm-up 3×3 Workout: 4 Rounds 30sec Max Rep Power Snatch, 95#/65# 90sec Max Rep Wall Ball, 20#/14# 2:00min Rest Score will be total reps of PSn … Read more

Sunday 10.18.14

By CrossFit Lakewood

10am: Ladies WOD’n Brunch Workout: TBD Sorry guys, ladies only!   “Promise YourselfTo be so strong that nothingcan disturb your peace of mind.To talk health, happiness, and prosperityto every person you meet.To make all your friends feelthat there is something in themTo look at the sunny side of everythingand make your optimism come true.To think … Read more

Saturday 10.18.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Row 40cals 30 Burpees 40 Ground 2 Over Head, 95#/65# 50 Knees 2 Elbows 60 Push-ups 30 Waiter Lunges, 53#/35# Row 40cals 10AM: CrossFit Kids

Friday 10.17.14

By CrossFit Lakewood

Warm-up: 8min Seated Sled Pull Relay Then: 3x 30/30 Squat/Hold Power and Accessory: 1a) Jump Squat 3×10 @ 65#/45# 1b) Bulgarian Split Squat 3×10 each leg Hold for 10sec on the 10th rep Workout: AMRAP 12min 15 Ball Slams, 50#/40# 15 Goblet Squats (w/ same slam ball) 30 Double Unders or Power Jumps Cool Down: … Read more

Thursday 10.16.14

By CrossFit Lakewood

Warm-up: Inversion Pistol Muscle-up Workout: AMRAP 20min 3 Muscle-ups 6 HSPU 12 Pistol (6R/6L Any way) Modification options: 9 Deep, Single Ring, Ring Row + 9 Dip 6 Wall Climbs or Partial Wall Climb Shoulder Tap or Pike Push-up 12 Deck Squats or Air Squat Cool Down: LAX Ball Smash: Lat/Piriformis/Pec

Wednesday 10.15.14

By CrossFit Lakewood

Warm-up: 2 Rounds 200m Run 10 Ball Slams 10 Slam Ball Over the Shoulder Cleans Barbell: 1) Power Clean, 5×3 @ 75%-85% Warm-up with 3set of 3reps 2) Sumo DL HP Warm-up, 3×3 Workout: 3 Rounds 200m Run 21 SDLHP, 75#/55# 200m Run 12 Burpee Over Bar

Tuesday 10.14.14

By CrossFit Lakewood

Warm-up: 2 Rounds 100ft Bear Crawl 15 Squats Then: Squat Snatch Group Skill Work Barbell: 1) Squat Snatch, 5×3 @ 75%-85% Warm-up with 2-3sets of 3reps 2) OHS Warm-up Workout: 21-15-9 Over Head Squat, 115#/75# Pull-ups Cool Down: Banded Lunge Stretch Banded Hamstring (Standing)

Monday 10.13.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run 100ft Burpee Broad Jumps Then: 5 PVC Pass Through 10 PVC OH Lunge, 2=1 10 PVC Shoulder Press 10 PVC Dip Jumps 5 PVC Push Jerks Barbell: Push Jerk 5-5-3-3-2-2-1-1-1 This lift will be done from the racks. Start with the Bar (45#/35#) for your first set of 5 then increase … Read more

Saturday 10.11.14

By CrossFit Lakewood

9am: CrossFit Class Warm-up: Coaches Choice Workout: Teams of 2 complete the following 800m Run 100 Lunges (in place), 1=1 75 Plate 2 OH, 45#/25# 800m Run 75 Back Squats (from rack), 135#/95# 100 Push-ups (chin and chest 2 deck) 800m Run 10am: CrossFit Kids 10:30am: Open Gym (till 11:30am)

Friday 10.10.14

By CrossFit Lakewood

Warm-up: 5x 30/30 Row Damper @ 0,3,5,7,10 Then, Workout Prep: 3 Rounds 3 Rope Up/Downs 5 Step-ups, 2=1, 20″ 5 Box Jumps, 20″ Workout: 5 Rounds 500m Row 30 Box Jumps, 24″/20″ 3 Rope Climbs Box Jump Standard: land stand step-down