Friday 2.28.14

By CrossFit Lakewood

The 2014 CrossFit Games are under way with “14.1” being announced. It is a repeat of “11.1”, which we did recently (January 27th) This is a standard couplet that requires a full out sprint from the athlete, as well as some skill with the double-unders and power snatches. If you are signed up for the … Read more

CrossFit Games 2014

Thursday 2.27.14

By CrossFit Lakewood

Skill: 10min Power Clean and Push-jerk practice Workout #1 From CrossFit.com “Fore!” 4min Max Rep Clean and Jerk, 135#(95#) 4min Max Cal Row 4min Max Rep Burpee Workout #2 21-15-9 Ball Slam Chin-up

Wednesday 2.26.14

By CrossFit Lakewood

Strength: 1) Push-press, 3×5 @ 70%-80% Warm-up with 1-3sets of 5-8reps 2) Good Mornings 3×10, light 3) Thruster Warm-up, 3×3 Conditioning: AMRAP 8min 10 Thrusters, 135#(95#) 30 Double Unders Mod for Doubles=30 Tuck Jumps or 90 Singles Core: 5 Rounds (7:30 total) 20/10 Hollow Hold 20/10 Arch Hold 20/10 Elbow Plank

Tuesday 2.25.14

By CrossFit Lakewood

Strength: 1) 15min to establish a 1RM Back Squat (no more then 3 heavy attempts) Warm-up with the rep sequence 5-4-3-2-1-1-1…..and so on till a 1RM is achieved. Spotters required for all heavy attempts. 2) Hang Power Clean warm-up, 3×3 Conditioning: 3 Rounds 30 Jumping Lunges, 1=1 15 Hand Stand Push-ups 10 Hang Power Cleans, … Read more

Monday 2.24.14

By CrossFit Lakewood

The first workout of the 2014 CrossFit Games Open will be announced this Thursday at 6pm (we will be streaming the live announcement of 14.1 at the gym on the projector, all are invited). We will be doing the games workouts on Friday as part of the regular programing ¬†and Saturday at 10am. We will … Read more

Saturday 2.22.14

By CrossFit Lakewood

9am: CrossFit Class Workout #1 Teams of 2 Complete the following Power Clean, 95#(65#) 10-9-8-7-6-5-4-3-2-1 Wall Ball, 20#(10#) 10-9-8-7-6-5-4-3-2-1 Wall Climb 5-4-3-2-1 Athlete #1 does 10reps, Athlete #2 does 10reps, 9/9, 8/8 and so on till 1. Then the team moves on to the next task. Workout #2 Working in teams of 2-3 3K Row … Read more

Friday 2.21.14

By CrossFit Lakewood

Strength: 1) Back Squat, 3×10 Warm-up with 1-2 sets 2a) Dead Lilt Warm-up, 3×3 2b)Push-press Warm-up, 3×3 use the same weight as the dead Conditioning: “13.2” AMRAP 10min 5 Shoulder 2 Overhead, 115#(75#) 10 Dead Lifts, 115#(75#) 15 Box Jumps, 24″(20″)

Thursday 2.20.14

By CrossFit Lakewood

Workout #1 Working in teams 2-5 As many Tire Flips as possible in 10min Jump in/out of tire after each flip Workout #2 90sec Max Cal Row 30sec Rest 90sec Max Rep Burpee (on to 2 45# plates) 30sec Rest 90sec Max Cal Row 30sec Rest 90sec Max Rep Pull-up 30sec Rest 90sec Max Cal … Read more

Wednesday 2.19.14

By CrossFit Lakewood

Strength: 1a) 3xME DB Bench Press 1b) 3×10 Shoulder Press 1c) 3xME Dip (bench, matador or ring) Take a couple of warm-up reps of each, then dive in to the triple set. Rest as needed between movements and rounds. Conditioning: 4 Rounds 400m Run (Stop sign and back) 20 Push-ups 30 Sit-ups 25min time limit

Tuesday 2.18.14

By CrossFit Lakewood

Strength: 1) Jump Squats, 3×10 light and explosive 2) Front Squats, 3×3 AHAP 3) Over Head Squat Warm-up, 3×3 Conditioning: “11.4” AMRAP 10min 60 Bar Facing Burpees 30 OHS, 135#(95#) 10 Muscle-ups

Monday 2.17.14

By creatency

Yes, we will be open today! Regular class schedule. Strength: 1a) 3×10 Weighted Lunge, front rack, AHAP 1b) 3x Max Rep Kettle Bell High Pull 2) Power Clean warm-up, 3×3 Conditioning: 5 Rounds :30sec Power Cleans, 185#(125#) :30Sec Rest :30sec Lateral Bar Jumps :30sec Rest :30sec Row (calories) :30sec Rest *Score will be combined reps … Read more

Saturday 2.15.14

By creatency

9am: CrossFit Class RUN! Then AMRAP 20min 10 I-Push-ups 10 Weighted Step-ups 250m Row 10am: OLY/STR 1) 12min to establish a 1RM Snatch 2) 12min to establish a 1RM Clean and Jerk 3) 12min to establish a 1RM OHS 4) Conditioning???

Friday 2.14.14

By creatency

Strength: 15min to establish a 2RM Front Squat *Use rep sequence 5-4-3-2-2-2 and so on until a 2RM is established Conditioning: “12.4” As many reps as possible in 12min of: 150 Wall Balls 90 Double Unders 30 Muscle-ups (or pull-ups) *Workout from the last 2 CrossFit Games

Thursday 2.13.14

By creatency

Workout #1: Suicides: 1 to 5 to 1 1 Suicide :30sec Rest 2 Suicide :30sec Rest 3 Suicide :30sec Rest 4 Suicide :30sec Rest 5 Suicide :30sec Rest Then back down to 1 with same rest intervals. Rest will start when last person finishes their suicide. Workout #2 5 Rounds 45sec Burpees-Box Jump 15sec Rest … Read more

Wednesday 2.12.14

By creatency

Strength: 1a) Bench Press 3×5, @80-85% *Take 1-3 warm-up sets of 3-4 reps before starting super set 1b) Kettle Bell Romanian Dead Lifts 3×10-15 reps Conditioning: 500m Row 21 KB Swings 21HSPU 500m Row 15 KB Swings 15HSPU 500m Row 9 KB Swings 9HSPU *25min time cap

Tuesday 2.11.14

By creatency

Strength: 1) Back Squat 3×8, AHAP *Take 1-3 warm-up sets of 5-6 reps 2) Clean and Jerk (power clean to push jerk) warm-up, 3×3 Conditioning: “13.4” As many reps as possible in 7min of: 3 Clean and Jerks, 135#(95#) 3 Toes to Bar 6 Clean and Jerks, 6 Toes to Bar 9, 12, 15, an … Read more

Monday 2.10.14

By creatency

Strength: 1) 3×10 Overhead Lunge, increase from last week *Take 1-2 warm-up sets 2) Power Snatch warm-up, 3×3 Conditioning: 7 Rounds (20.5min total) 30sec Max Rep Power Snatch, 135#(95#) 30sec Rest 30sec Max Cal Airdyne or Row 30sec Rest 30sec Max Rep Pull-ups (muscle-ups if you got them) 30sec Rest *Score will be total reps … Read more

Saturday 2.8.14

By creatency

Today at 11:30am CrossFit Lakewood will be hosting guest speaker Dr. Scott Sheil-Brown from Cherry Creek Sport and Spine Clinic. He will be giving a hands on lecture about how athletes and members can be proactive in their CrossFit routines to prevent and decrease the chances of being injured, and how coaches can help guide … Read more

Friday 2.7.14

By creatency

Strength: 1) Back Squat – 12 min to work up to a 2RM Spotters required for heavy attempts 2) Dead Lift warm-up – 3×3 Conditioning: “11.2” AMRAP 15 min – 9 Dead Lifts @ 155# (105#) – 12 Hand Release Push-ups – 15 Box Jumps @ 24″ (20″)

Thursday 2.6.14

By creatency

Workout #1 As many down and back farmer carries as possible in 12 min *After every 2 (unbroken) down and backs do 20 Tuck Jumps Workout #2 – Burpee Shuttle Runs, 15 min time limit – 1 Burpee, then run down / 1 Burpee, then run back Rest :30 sec – 2 x (2 Burpees, … Read more

Wednesday 2.5.14

By creatency

Strength: 1a) 3×3 Shoulder Press, AHAP, increase from last week 1b) 3×10 Good Mornings, increase from last week Take as many warm-ups as needed before starting the super set, ideally use the same bar. 2) Power Snatch Warm-up, 3×3 Conditioning: 3 Rounds – 10 Power Snatch (115#/75#) – 10 HSPU – 500m Row (2 min … Read more