Thursday 10.9.14

By CrossFit Lakewood

Warm-up: 10min Sled Drag Relay 50′ Forward / 50′ Backward, Increasing weight over the 10min Then: 2 Rounds 15 Arches (aka supermans) 100ft Walking Lunge Then: Workout Movement Prep Workout: AMRAP 15min 5 Push Jerks, 135#/95# 10 Dead Lifts, 135#/95# 15 American KB swings, 53#/35# Cool Down: Banded Hamstring (on back) Pigeon Stretch

Wednesday 10.8.14

By CrossFit Lakewood

Warm-up: 200m Run 5 PVC Pass Through 10 PVC Good Mornings 10 PVC Trunk Twists 10 PVC Snatch Grip High Pulls 10 PVC BTN SN Grip Push Jerk 5 PVC Hang Power Snatches Workout #1: 3 Rounds 200m Run 21 Hang Power Snatch, 75#/55# 200m Run 12 Chest 2 Bar Pull-ups Modification options for pull-ups … Read more

Tuesday 10.7.14

By CrossFit Lakewood

Warm-up: 3min Jump Rope (Practicing Singles, Doubles and Triples) Then: 3min AMRAP 5 Ball Slams 5 Over the Shoulder BS Clean 5 In Place Ball Slam Toss (full squat required) 5 Goblet Squats Barbell: 1) Front Squat, 5×3 @ 80% Warm up with 2-3sets of 3-5reps 2) Hang Squat Clean Warm-up, 3×3 Workout: “IWT” 4 … Read more

Monday 10.6.14

By CrossFit Lakewood

Warm-up: 2 Rounds 5 Indoor Laps 10 HR Push-ups 15 Leg Raise Barbell: Bench Press 7×3 Warm-up with: 10x Bar (45#/35#) 3x 40% 3x 50% 3x 60% (this will be your first set of 7) You will then progress up in weight by 5#-15# per set. Aim for your 6th set to be your heaviest. … Read more

Sunday 10.5.14

By CrossFit Lakewood

Rest Day! “You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…” -Dr. Seuss

Saturday 10.4.14

By CrossFit Lakewood

10am: Burpees and Meters 4 MS Warm-up: Arrive early, you will be responsible for your own warm-up Workout: “B&M” 10 Rounds 250m Row 10 Burpee to 45# Plate 25min time limit Click here for workout standards and heat times!

Friday 10.3.14

By CrossFit Lakewood

Burpees and Meters for MS this Saturday! Click here for workout and heat times! Warm-up: 5 Suicides 10 Tuck Jumps (or 5 Knee Jumps) 5 Suicides 10 Jump Squats 5 Suicides 20 Power Jumps (aka double under jump) Workout Warm-up: 3 Rounds, NFT 5 Power Cleans (work up to your workout weight) 5 Wall Balls … Read more

Thursday 10.2.14

By CrossFit Lakewood

Warm-up: Ladder Drills 20min time limit Workout: 1K Row @7 Rest 4min 1K Row @7 Score will be total time including rest 15min time limit Cool Down: 90sec Plank Rest 30sec 90sec Side Plank, right Rest 30sec 90sec Side Plank, left

Wednesday 10.1.14

By CrossFit Lakewood

Burpees and Meters 4 MS will be this Saturday at 10am (heat times and workout will be announced on Thursday). There are plenty of spots available, so sign-up and contribute to a good cause! Click here for online registration. Warm-up: 10min Prowler Relay, increasing weight per round Then: 2x 30/30 Squat (Hold at parallel during rest) 1min … Read more

Tuesday 9.30.14

By CrossFit Lakewood

Reminder: Fall 2.0 schedule is in effect (back to 8am and 9am classes on M/W/F. 9am only on T/TH) Also, Burpees and Meters 4 MS will be this Saturday at 10am (heat times and workout will be announced on Thursday). There are plenty of spots available, so sign-up and contribute to a good cause! Click here for … Read more

Monday 9.29.14

By CrossFit Lakewood

Reminder: Fall 2.0 schedule starts today (back to 8am and 9am classes on M/W/F. 9am only on T/TH) Also, Burpees and Meters 4 MS will be this Saturday at 10am (heat times and workout will be announced on Thursday). There are plenty of spots available, so sign-up and contribute to a good cause! Click here … Read more

Sunday 9.28.14

By CrossFit Lakewood

REST DAY “Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing … Read more

Saturday 9.27.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 5min Max Meter Row 5min Rest AMRAP 5min 5 Man Makers, AHAP 25 Leg Raise 5min Rest AMRAP 5min 15 Push-press, 75#/55# 15 Burpees 5min Rest AMRAP 5min 15 SDLHP, 75#/55# 15 Push-ups 5min Rest 5min Max Meter Row 10AM: Open Gym

Friday 9.26.14

By CrossFit Lakewood

Warm-up: 2 Rounds 200m Run 20 Squats 20 Russian KB Swings, light Strength: 1a) Bulgarian Split Squats, 3×10, each leg 10 count hold on last rep, you may do these with weight  1b) Front Squat, 3×5 Use this as a warm-up for the workout, your last set of 5 will be your workout weight. Rest … Read more

Thursday 9.25.14

By CrossFit Lakewood

Warm-up: 2 Rounds 200m Run 10 Ring Rows (single ring, 3 count) 10 Box Dips Then: Workout Set-up/movement prep Workout: 2 Rounds 20 Box Jumps, 30″ 5 Muscle-ups 30 Box Jumps, 24″ 5 Muscle-ups 40 Box Jumps, 20″ 5 Muscle-ups Mod for MU’s will be 15 pull-ups and 15 dips (ring or box) to be … Read more

Wednesday 9.24.14

By CrossFit Lakewood

Warm-up: 3min Jump Rope, mixing singles, doubles and triples Then: 5 PVC Pass Though 10 PVC Good Mornings 10 PVC Trunk Twists, (2=1) 5 PVC BTN Snatch Grip Push Jerk 5 PVC OHS Barbell Complex: 2 Power Snatches + 1 OHS Start with the bar, then work up to a heavy complex, 15min time limit. This … Read more

Tuesday 9.23.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then : 50ft Broad Jumps 15 Tuck Jumps (or 7 Knee Jumps) 50ft Broad Jumps 15 Tuck Jumps (or 7 Knee Jumps) Then: Movement Prep: Clean and Jerk (Power Clean Push Jerk) 5x Bar (45#/35#) 5x 75#/55# 5x 95#/65# 5x Workout Weight Workout: 15-12-9-6-3 Clean and Jerk, 135#/95# Toes 2 Bar … Read more

Monday 9.22.14

By CrossFit Lakewood

Warm-up: 2 Rounds 30sec Jumping Jack 30sec Mt. Climber 30sec No Push-up Burpee 30sec Rest Then: 5 Wall Squats (5 count) 10 Squats (2 count) 5 Goblet Squats (5 count) Barbell: Back Squat 7×3 Warm-up with: 3x Bar 3x 40% 3x 50% 3x 60% (this will be your first set of 7) You will then … Read more

Sunday 9.21.14

By CrossFit Lakewood

Rest Day “Fortitudine Vincimus – by endurance we conquer” -Sir Earnest Shackleton  

Saturday 9.20.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 3 Rounds 200m Run 12 Push-press, 95#/65# 200m Run 21 Wall Balls, 20#/14# 200m Run 12 Push-ups 10AM: KIDS DAY! No open gym today

Friday 9.19.14

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 5 Rounds 7 HSPU, strict if you got them 35 Squats 50 Double Unders Cool Down: 5 Rounds 20sec Hollow Hold 10sec Rest 20sec Arch Hold 10sec Rest 20sec Plank 10sec Rest

Thursday 9.18.14

By CrossFit Lakewood

Warm-up: 5min Sled Drag (Backwards) Relay Then: Movement prep Workout: AMRAP 20min 5 Thrusters, 95#/65# 7 Hang Power Snatches, 95#/65# 10 Sumo DL High Pull, 95#/65# Cool Down: Couch Stretch Mt. Climber Stretch

Wednesday 9.17.14

By CrossFit Lakewood

Warm-up: 5min Easy Row PVC Hang Power Clean Warm-up Then, in groups of 2-3: 5x Bar (45#/35#) 5x 75#/55# 5x 95#/65# Strength: Work up to a heavy Hang Power Clean 12min time limit Workout: 7 Rounds 250m Row @ 7 7 Hang Power Cleans, 155#/105# 7 Burpee Over Bar, (1=1) Cool Down: Foam Roll

Tuesday 9.16.14

By CrossFit Lakewood

Warm-up: 5x50ft Forward/50ft Backward 100ft High Knees 100ft Butt Kicker 100ft Side Steps 100ft Toy Soldiers Skill: Rope Climbs If you have them alternate between standard climbs and leg-less. If you don’t have them, work on a modification to help you get them. 12min time limit Then: Dead Lift Warm-up 3x 40% 3x 50% 3x … Read more

Monday 9.15.14

By CrossFit Lakewood

Warm-up: 3min Indoor Run Then: 50ft Broad Jump 20 Push-ups 50ft Knee Tuck/Lunge Strength: 1a) DB Bench Press, 4×10-15reps, AHAP 1b) KB One Arm Row, 4×10 each arm Conditioning: AMRAP 12min 10 Broad Jumps, in place 15 V-Ups 20 No Push-up Burpee Cool Down: Pigeon Stretch LAX Ball Piriformis Smash

Saturday 9.13.14

By CrossFit Lakewood

9am: CrossFit Class Due to the USAW Level 1 Seminar we are hosting this weekend. We will be having class outside today! Here are your instructions: 1) Meet at CFLW parking lot at 9am. We will then have a short walk (or drive) to our location. 2) Be prepared for the unexpected 10am: Open Gym, … Read more

Friday 9.12.14

By CrossFit Lakewood

This Saturday we will be hosting the USAW Level 1 seminar. We will still have a workout that day at 9am. Stay tuned for details on location (park or track), but plan on meeting in the CFLW parking lot at 9am. Warm-up: 4min Suicide Relay Partners who are not running are holding a locked out … Read more

Thursday 9.11.14

By CrossFit Lakewood

Warm-up: 5x 30/30 Row Damper at 0,3,5,7,10, increasing intensity as resistance increases. Then: PVC Movement Prep Barbell Complex: 4 Snatch Grip Dead Lifts 4 Snatch Grip Bent Over Row 4 Hang Snatch High Pulls 4 Hang Power Snatches 4 OHS You will be working in groups of 2-3 following the weight progression: 4x Bar (45#/35#) … Read more

Wednesday 9.10.11

By CrossFit Lakewood

Warm-up: Jump Rope 1:00min Alternating Foot Singles 1:00min Fast Singles 1:00min 2xSingle 2xDouble 1:00min Doubles Workout #1: 3 Rounds, NFT 25′ Hand Stand Walk or 5 Wall Climbs 15 Candlesticks Workout #2: 100 Double Unders Then, 5 Rounds 7 Man Makers, AHAP 35 Ab-mat Sit-ups Then, 100 Double Unders Mod for Doubles will be 200 … Read more

Tuesday 9.9.14

By CrossFit Lakewood

Warm-up: 2min Easy Indoor Run Then: Teams of 2 complete the following Standing 12ft or more from each other P1: 10 Ball Slams, Throw to partner on 10th P2: 10 Ball Slams, Throw to partner on 10th P1:  10 Goblet Squats, Throw to partner on 10th P2:  10 Goblet Squats, Throw to partner on 10th … Read more

Monday 9.8.14

By CrossFit Lakewood

Warm-up: 5x 50ft Run Forward/50ft Run Backward20 Squats4x 50ft Run Forward/50ft Run Backward15 Squats3x 50ft Run Forward/50ft Run Backward10 Squats2x 50ft Run Forward/50ft Run Backward5 Squats1x 50ft Run Forward/50ft Run Backward Then: Hang Squat Clean warm-up w/PVC Barbell: Hang Squat Clean 2-2-2-2-2 You will be working in groups of 2-4, warm-up with the following sequence 4x Bar (45#/35#) 2×40% … Read more