Friday 4.2.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Mobility: Foam Roll Friday 50x I-T Bands 50x Lower/Upper Back 50x Piriformis Strength: 1) Shoulder Press, 3×5 @ 75%-85% 2) Power Clean Push Jerk, Warm-up 3×3 Conditioning: 15-12-9 HSPU Power … Read more

Thursday 5.1.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength: 1) Back Squat, 3×5 @75%-85% Warm-up as needed before starting the working sets 2a) Walking Lunge, 3×100′ 2b) KB Romanian Dead Lift, 3x 10-20reps 3) Dead Lift Warm-up Conditioning: … Read more

Wednesday 4.30.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength: 1) 5 x 3-Position Power Snatch (Ground, Hang, Below Knee) 2) 5x 3-Position Power Clean (Ground, Hang, Below Knee) Conditioning: 3 Rounds 500m Row (2:00min time limit) 50 Double … Read more

Tuesday 4.29.14

By CrossFit Lakewood

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center. Click here for registration page. Strength: 1a) Bench Press, 3×5 @ 75%-85% Warm-up as needed before starting the super set 1b) One Arm DB or KB Row, 3×10-20reps each arm To be done off of … Read more

Monday 4.28.14

By CrossFit Lakewood

Skill: Hang Squat Clean Strength: 15min to work up to a heavy 3rep Hang Squat Clean Conditioning: 5 Rounds 20 Ball Slams* (or Plate 2 OH) 15 Knees 2 Elbows No rebounding the ball slam, all reps must start from a dead stop

Sunday 4.27.14

By CrossFit Lakewood

Rest Day! “The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” –Confucius 

Saturday 4.26.14

By CrossFit Lakewood

9am: CrossFit Class Strength: Dead Lift, 65%x5, 75%x5, 85%x5+ Conditioning: AMRAP 15min 100′ Bear Crawl or Hand Stand Walk 100′ Walking Lunge 5 Man Makers 10am: OLY/STR There will be three components to the 10am class. Plan on 70-90min of work. Warm-up: 5min Foam Roll: Hitting IT Bands, Lower/Upper Back, Piriformis 10min mobility work: hitting … Read more

Friday 4.25.14

By CrossFit Lakewood

Skill: Split Jerk Strength: 12min to work up to a heavy 1rep Split Jerk Conditioning: 4 Rounds Run, Stop sign and back 5 Burpee Muscle-ups Modification for burpee muscle-ups will be 15 burpee pull-ups. Modification for burpee pull-ups will be 15 burpees and then 15 pull-ups

Thursday 4.24.14

By CrossFit Lakewood

Strength: 1) Weighted Jump Squats 4×10 2) Good Mornings, 4×10 Conditioning: 5 Rounds 40/20 HSPU Airdyne or Ski (Row if needed) Toes 2 Bar

Wednesday 2.23.14

By CrossFit Lakewood

Strength: 1) 5x 2-position Power Snatch (Hang and Ground) 2) 5x 2-position Power Clean (Hang and Ground) Conditioning: From CrossFit.com 1min Double Unders 1min DB Snatch 2min Double Unders 2min DB Snatch 3min Double Unders 3min  DB Snatch Go heavy on the DB Snatches, Tuck Jumps for Doubles unless there is a mechanical injury. Score will be total reps … Read more

Tuesday 4.22.14

By CrossFit Lakewood

Skill: PVC Squat Snatch Drills 1) 5x PVC Overhead Squat 2) 5x PVC Snatch Balence 3) 5x PVC Snatch High Pulls, (from the mid hang position) 4) 6x PVC Snatches (3 slow, 3 fast, from the mid hang position) Strength: 5×3 Squat Snatch, work up to a heavy 3 rep over the 5 sets Conditioning: … Read more

Monday 4.21.14

By CrossFit Lakewood

Strength: 1a) Front Squat, 4×3 Warm-up as needed, work up to a heavy 3rep over the 4 sets 1b) Bulgarian Split Squat, 4×10 (each leg, demo video) No weight for this one Conditioning: 5 Rounds 20 Squats 10 Kettle Bell Swings, AHAP 5 Burpee Box Jumps, 30″/24″ 25min Time Limit

Sunday 4.20.14

By CrossFit Lakewood

Rest Day! Do What Makes You Happy Today! Clean PR’s from Liz and Mr. Pete. Event #1 of the CrossFit Games Masters Qualifier Liz: Clean PR 145# Mr. Pete: Clean PR 235# Great job you two, those are some huge numbers!

Saturday 4.19.14

By CrossFit Lakewood

9am: CrossFit Class For todays workout there will be 10 work stations. You will do the interval 4 x (30/30) at each station (for those of you that are not mathematically inclined, that’s 40min of work). Some stations will be done “Hell Style”, meaning you will hold in a static position during the 30sec of … Read more

Friday 4.18.14

By CrossFit Lakewood

Strength: 1) Push Press, 4×3 @ 80%-90% Warm-up as needed, working up to a heavy 3rep 2) Power Clean Push Jerk Warm-up, 3×3 Conditioning: AMRAP 12min 5 Power Clean Push Jerks, 155#/105# 15 Burpees 15 Chin ups or 5 Ring Muscle-ups

Thursday 4.17.14

By CrossFit Lakewood

Strength: 1a) Back Squat, 4×3 @ 80%-90% Warm-up as needed, working up to a heavy 3rep 1b) Walking Lunge 4x Down and Back 1c) Step-ups 4×20 (10 each leg, any way) 1b and 1c to be done fast and without weight. Rest as needed before doing the back squats Interval: 8 Rounds 20sec Max Cal Row … Read more

Wednesday 4.16.14

By CrossFit Lakewood

The sign-up sheet for our Nutrition lecture is now up on the white board!! There are only 20 spots available (and 5 wait list), this will be done on a first come, first serve basis. You will need to sign-up in person (no email or FB reservations). Strength: 1) Power Snatch, work up to a … Read more

Tuesday 4.15.14

By CrossFit Lakewood

Strength: 1a) Bench Press 4×3, @ 80%-90% Warm-up as needed, working up to a heavy 3rep 1b) Dips (Rings, Bench or Matador) 4 x Max Effort (aim for 15-20 reps) Rest as needed between movements and rounds Conditioning: 4 Rounds 75 Double Unders (75 Tucks or 150 Singles) 15 Handstand Push-ups (30 HR Push-ups)

Monday 4.14.14

By CrossFit Lakewood

Skill: Clean and Jerk Strength: 1) Clean and Jerk 5×2+1, working up to a heavy but perfect attempt 5×2+1= 5 sets of 2 Squat Cleans plus 1 Split Jerk 2) Front Squat Warm-up, 3×3 Conditioning: 3 Rounds 10 Front Squats, 135#/95# 20 Strict Pull-ups 30 V-ups 25min Time Limit If your Front Squat Max is … Read more

Sunday 4.13.14

By CrossFit Lakewood

Rest Day!! Go outside and use your fitness!

Saturday 4.12.14

By CrossFit Lakewood

9am: CrossFit Class Strength: 7×3 Dead Lift, working up to a heavy triple Conditioning: AMRAP 15min 10 Ring or Clapping or Hand Release Push-ups 15 Goblet Squats 20 Broad Jumps 10am: OLY/STR There will be three components to the 10am class. Plan on 70-90min. You may do the first two only. Increase weight from last … Read more

Friday 4.11.14

By CrossFit Lakewood

Strength: Push Press 3×10 Warm-up as needed. Working in the 60%-70% range, 10+ on the last set (shoot for 15-20reps) Circuit: 3 Rounds 45/15 DB Push Press 45/15 Wall Sit 45/15 Ball Slam 45/15 Dead Hang from pull-up bar 45/15 Wall-ball 45/15 Elbow Plank No score for this workout. However, the objective should be to … Read more

Thursday 4.10.14

By CrossFit Lakewood

Reminder: The Corner Post Meat delivery for April 18th must be placed by midnight tonight (Thursday April 10th). Don’t miss out this time around! Strength: 1) Front Squat 3×10 Warm-up as needed. Working in the 60%-70% range, 10+ on the last set (shoot for 15-20reps) 2) Good Mornings, 3×15, challenging but perfect Conditioning: 3 Rounds … Read more

Wednesday 4.9.14

By CrossFit Lakewood

Strength: 1) Power Snatch 5×3, (work up to a heavy triple) 2) Power Clean 5×3, (work up to a heavy triple) 20min time limit. Reps do not need to be touch and go. Work with-in your skill set, if you are new to the movement stick with the hi-hang or mid hang positions. Increase weight … Read more

Tuesday 4.8.14

By CrossFit Lakewood

Strength: 1a) Bench Press, 3×10 Warm-up as needed. Working in the 60%-70% range, 10+ on the last set (shoot for 15-20reps) 1b) One Arm DB or KB Row 3×10, each arm To be done off of a 20″ Box, no knee on box 2) KB Swing and Pull-up, warm-up, 3×3 Conditioning: 3 Rounds Run, stop … Read more

Monday 4.7.14

By CrossFit Lakewood

Strength: 1a) Back Squat 3×10 Warm-up as needed. Working in the 60%-70% range, 10+ on the last set (shoot for 15-20reps) 1b) Weighted Step-ups 3×10, each leg To be done off of a 20″ box and with a KB or Slam Ball held in the rack position 2) Power Clean Warm-up, 3×3 Conditioning: AMRAP 12min … Read more

Saturday 4.5.14

By CrossFit Lakewood

9am: CrossFit Class Workout #1 AMRAP 8min 8 Ball Slams 16 Box Jumps -Rest 4min- Workout #2 AMRAP 8min 8 Goblet Squats 16 Kettle Bell Swings -Rest 4min- Workout #3 AMRAP 8min 8 “I” Push-ups 16 Tuck Jumps 10am: OLY/STR There will be three components to the 10am class. Plan on 70-90min. You may do … Read more

Friday 4.4.14

By CrossFit Lakewood

Strength: 1a) Push-press 5×3, @ 75%-85% 1b) Kettle Bell Sumo DL High Pull 3×15-20reps To be done on the 1st, 3rd and 5th sets of the Push-press 2) Power Clean Push Jerk and Pull-up Warm-up, 3×3 Conditioning: 21-15-9 Power Clean Push Jerk, 135#(95#) C2B Pull-ups

Thursday 4.3.14

By CrossFit Lakewood

Strength: 1a) Front Squat 5×3 @ 75%-85% 1b) Walking Lunge Down/Back/Down on the 1st, 3rd and 5th sets of the Front Squats Conditioning: AMRAP 10min 20 Weighted Sit-ups, slam ball or med ball 40 Air Squats

Wednesday 4.2.14

By CrossFit Lakewood

Strength: 1) Power Snatch 5×3, (work up to a heavy triple) 2) Power Clean 5×3, (work up to a heavy triple) 20min time limit. Reps do not need to be touch and go. Work with-in your skill set, if you are new to the movement stick with the hi-hang or mid hang positions. Sprint: 10 … Read more

Tuesday 4.1.14

By CrossFit Lakewood

Strength: 1a) Bench Press, 5×3 @ 75%-85% 1b) Dips (Ring, Bench or Matador), 5×10-15reps Use the first 2 rounds of the super-set as acclimation sets to the working percentages. 2) Kettle Bell Swing and HSPU Warm-up, 3×3 Conditioning: 1000m Row Then immediately into……. 5 Rounds of: 10 HSPU or 15 Ring Push-ups or 15 Hand … Read more