Thursday 7.10.14

By CrossFit Lakewood

Warm-up: 45/15 Mt. Climber 45/15 Plank 45/15 Strict Burpee Then: 100ft Broad Jumps, 8’/6’/4′ Then: 2 Rounds 5 Tuck Jumps** 5 Jump Squats** 5 Box Jumps, 24″/20″** **Take your time and make every rep as explosive as possible. The objective is to prime your CNS for the power cleans. Strength: 1) Work up to a … Read more

Wednesday 7.9.14

By CrossFit Lakewood

Warm-up: Jump Rope Practice: 1:00min Singles 1:00min Right Leg Singles 1:00min Left Leg Singles 1:00min Doubles Then: Thera-band Pre/Re-hab 2 Rounds 10 Y 10 T 10 W 10 L Workout #1: Teams of 4-5 3000m SkiErg Relay, switching every 100m -or- 300Cal Airdyne Relay, switching every 10cal This is a race, so bring your “A” … Read more

Tuesday 7.8.14

By CrossFit Lakewood

There is a lot of work to get through today. To avoid going over on time you will need to move with a purpose on the warm-up and strength training. We will start the conditioning on the 30min mark. Warm-up: 5 Suicides Then: 5 Wall Squats 10 Squats Strength: 1) Work up to a heavy, … Read more

Monday 7.7.14

By CrossFit Lakewood

Warm-up: 8 Down and Backs (run forward down, run backward coming back) Then: 10 DB Snatches, Right 10 In-place Alternating Lunges, DB OH, Right, 1=1 10 Single Arm DB Push-press, Right Then repeat the complex with the left hand Then: 2×3 PVC Pass Through (slow and controlled), while workouts are briefed Strength: 1) Work up … Read more

Saturday 7.5.14 and Sunday 7.6.14

By CrossFit Lakewood

No Classes Saturday and Sunday If you feel the need to get the heart rate up here is a workout you can do from home! Warm-up: 1:00min Jumping Jack 1:00min Mt. Climber 1:00min Burpee Then: 2×5 Wall Squat 2×10 Squat 2×10 Lunge/Single Leg Dead Lift Then: 2x(30sec Push-up/30sec Plank) 2min Rest 2x(30sec Push-up/30sec Plank) Workout: … Read more

Friday 7.4.14

By CrossFit Lakewood

Fourth of July FGB Notes: 1) You will be in charge of your own warm-up. Please arrive 15-20min from the start of your heat time. Space is limited, but there will be a designated warm-up area. 2) You will be responsible for setting-up your bar and wall ball station (we have Rx’d weights ready to … Read more

Thursday 7.3.14

By CrossFit Lakewood

Warm-up: 5 Indoor Laps Then: 2×5 Wall Squats 100ft Lunge w/DB or KB OH, 5#-25# 2×5 Tuck Jump 2×5 Jump Squats Strength (Test Week): 1) Dead Lift, work up to a 1RM Using the rep sequence 5-5-5-3-1-1-1 No more then 3 heavy attempts 2) Shoulder Press, work up to a 1RM Using the rep sequence 5-3-1-1-1 … Read more

Wednesday 7.2.14

By CrossFit Lakewood

Warm-up: 5min easy Row, Ski or Airdyne Then: Partner warm-up 2 Rounds P1: 100ft Kettle Bell Broad Jumps P2: Locked out Plank Strength (Test Week): Make-up day. You may choose to do a movement that you missed earlier in the week or if you can’t make it in on Thursday you may test Deads and … Read more

Tuesday 7.1.14

By CrossFit Lakewood

Warm-up: 5min easy row Then: 25 Push-up, slow and controlled 2×3 PVC Pass Through, slow and controlled 25 Ring Rows, single ring, slow and controlled Strength: Bench Press, work up to a 1RM Using the rep sequence 5-5-5-3-1-1-1 No more then 3 heavy attempts Spotters required for all heavy sets/attempts Conditioning: “Baseline” + “Inverted Baseline” 500m … Read more

Monday 6.30.14

By CrossFit Lakewood

Warm-up: 5 Indoor Laps Then: 2×5 Wall Squats 2×10 Squat 2×5 Goblet Squat 100ft Lunge/Single Leg DL Strength (Test Week): 1) Back Squat, work up to a 1RM using the rep sequence 5-3-1-1-1 Warm-up with 5×40%, 5×50%, 3×60% No more then 3 heavy attempts 2 Spotters required for all heavy sets/attempts 2) Thruster warm-up, 3×3 … Read more

Sunday 6.29.14

By CrossFit Lakewood

12pm: CrossFit Class Warm-up: Coaches Choice Workout #1: AMRAP 15min 20 DB Snatches (10R/10L Any way) 15 Toes 2 Bar Run, stop sign and back Workout #2 3000m SkiErg Relay 2 Teams. Switch partners every 100m 1pm: Open Gym

Saturday 6.28.14

By CrossFit Lakewood

9am: CrossFit Class Warm-up: Coaches Choice Workout: Tabata Intervals 8×20/10 Shuttle Sprints 8×20/10 Push-up 8×20/10 Squat 8×20/10 Pull-up 8×20/10 Row 1min Rest between stations, score is total reps and cals 10am: Power Warm-up: 5min easy Airdyne 5min Foam Roll Power: 1a) Power Clean + Push Jerk 5×3+1 (3 PC + 1PJ) 1b) Weighted Jump Squats … Read more

Thursday 6.27.14

By CrossFit Lakewood

Warm-up: 45/15 Tuck Jumps 45/15 Burpee 45/15 Jump Squats Then: 2x(30sec Push-press/30sec Hold) Weight: 5’s, 15# Bar, 10’s or 15’s nothing heavier. 2min Rest 2x(30sec Push-press/30sec Hold) Weight: 5’s, 15# Bar, 10’s or 15’s nothing heavier. Strength (Week 8, Deload) 1) Shoulder Press, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 1-2sets of 5reps 2) 2×3 … Read more

Thursday 6.26.14

By CrossFit Lakewood

Warm-up: 1:00min Single Unders 1:00min Right Leg Singles 1:00min Left Leg Singles 1:00min Double Unders or DU practice Then: 2×5 Wall Squats 2×10 Squat 100ft Backwards Lunge Strength (Week 8, Deload) 1) Dead Lift, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 1-2sets of 5reps 2a) Off the Box RDL’s, 3×10 Start light, slight increase as … Read more

Wednesday 6.25.14

By CrossFit Lakewood

Warm-up: 500ft Slam Ball or Med Ball Carry 400ft Farmer Carry 300ft Bear Crawl 200ft Crab Walk 100ft Lunge/Single Leg DL/Pistol (if you got them) Workout #1 AMRAP 15min 1 TGU, Right 1 Windmill, Right 1 TGU, Left 1 Windmill, Left Then 2/2/2/2, 3/3/3/3 and so on thill the 15min is up. Note: Weight must … Read more

Tuesday 6.24.14

By CrossFit Lakewood

Warm-up: 5min easy Row Then: 2x(30sec Push-up/30sec Plank Hold) 2min Rest 2x(30sec Push-up/30sec Plank Hold) Strength (Week 8, Deload) Bench Press, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 1-2sets of 5reps Conditioning: Part #1 3 Rounds 1-2-3-4-5-6 Ball Slam Broad Jump Part #2 3 Rounds 1-2-3-4-5-6 Pull-up (Strict if you can) Strict Burpee (Plank must … Read more

Monday 6.23.14

By CrossFit Lakewood

Warm-up: 5 Indoor Laps Then: 2x(30sec Squat/30sec Hold at parallel) do not hold in the bottomed out or refugee squat position 2min Rest 2x(30sec Squat/30sec Hold at parallel) do not hold in the bottomed out or refugee squat position Strength (Week 8, Deload) Back Sqaut, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 1-2sets of 5reps … Read more

Sunday 6.22.14

By CrossFit Lakewood

Warm-up: Coaches Choice 12pm: CrossFit Class For Time: 100 Dumbbell Push Press 100 Ab Mat Sit-ups 100 Dumbbell Weighted Squats (hold weight on shoulders) 100 Double Unders (sub one of the following for a modification: 100 tuck jumps, 100 jumping jacks, 200 single unders) 1pm: Open Gym

Saturday 6.21.14

By CrossFit Lakewood

9am: CrossFit Class Warm-up: Coaches Choice Workout: From Gymjones.com “Louder Then 10” 11 Rounds 5 Ball Slams, 40#/30# 10 Push-ups 15 Russian Kettle Bell Swings, 53#/35# 10am: Power Warm-up: 5min easy Ski 5min Foam Roll Power: 1a) Power Snatch, 5×3 AHAP 1b) Weighted Box Jump, 5×5, use dumbbells 2) Knee Jumps, 3×5

Friday 6.20.14

By CrossFit Lakewood

Warm-up: 45/15 Skier 45/15 Mt. Climber 45/15 Jumping Jack Then: 2x(30sec Push Press/30sec Hold Over Head) w/PVC or 15# Bar or 5#/10#/15# Dumbbells 2min Rest 2x(30sec Push Press/30sec Hold Over Head) w/PVC or 15# Bar or 5#/10#/15# Dumbbells Strength (Week 7): 1) Shoulder Press, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last … Read more

Thursday 6.19.14

By CrossFit Lakewood

Warm-up: 5 Suicides Then: 2 Rounds 100ft Lunge + Single Leg Dead Lift (no weight) 10 Off the Box KB RDL’s, light and slow Strength (Week 7): 1) Dead Lift, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Spotters required for all sets. 2) Conditioning … Read more

Wednesday 6.18.14

By CrossFit Lakewood

Warm-up: Coaches Choice Workout #1 6x(30sec Row/30sec rest) @ >150m/120m pace 4min Rest 6x(30sec Row/30sec rest) @ >150m/120m pace Score will be total meters rowed Then, 8min Rest Workout #2 6x(30sec Box Jump/30sec active rest step-ups) @ 20″ or less box 4min Rest 6x(30sec Box Jump/30sec active rest step-ups) @ 20″ or less box Score … Read more

Tuesday 6.17.14

By CrossFit Lakewood

Warm-up: 2min Row at easy pace 2min Indoor Run, down+back at easy pace 2 Rounds 3 PVC Pass Through (slow and controlled) 5 Jump Squats (explosive) 5 Tuck Jumps (explosive) 5 Push-ups (slow and controlled) Strength (Week 7): 1) Bench Press, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% … Read more

Monday 6.16.14

By CrossFit Lakewood

Warm-up: 5 Indoor Laps Then: 2×5 Wall Squats* 2×10 Air Squat* 2×5 DB Goblet Squat* 100ft Lunge w/single DB locked out overhead* *Slow and controlled on all reps Strength (Week 7): 1) Back Squat, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Spotters required for … Read more

Saturday 6.14.14

By CrossFit Lakewood

9am: CrossFit Class Warm-up: Coaches Choice Workout: “Run/Flip/Plank” 5 Rounds P1: Run, stop sign and back P2: Tire Flip P3: Plank (ring, lockedout or elbow) P1 or the “runner” sets the pace for the team. Once P1 completes the run partners switch stations (P1 to tire flips, P2 to plank, P3 to the run), this … Read more

Friday 6.13.14

By CrossFit Lakewood

Warm-up: 45/15 Mt. Climbers 45/15 Tuck Jumps or Jumping Jacks(if you can’t do TJ’s) 45/15 Mt. Climbers Then: 2 Rounds 30sec Hand Stand Holds or Partial Wall Climb Hold 5 PVC Pass Throughs (slow and controlled) Strength: 1) Shoulder Press @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is … Read more

Thursday 6.12.14

By CrossFit Lakewood

Warm-up: 5 Suicides Then: 2 Rounds 5 Wall Squats(slow and controlled) 5 Goblet Squats(slow and controlled) 10 KB RDL’s(slow and controlled) Strength (Week 6): Dead Lift @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is for max reps. Conditioning: Workout #1 “Karen” 150 Wall Balls 15min Time Limit Workout … Read more

Wednesday 6.11.14

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 20 Atomic Sit-ups, Demo Video 30 Lunges w/Single DB or KB held overhead (15R/15L any way) 40 KB Sumo DL High Pull 50 Box Jumps, 24″/20″ (Step-off) 60 Kettle Bell Swings, 24kg/16kg (American) 70 Ab-mat sit-ups Cool Down: Rope Up/Downs, 3×7

Tuesday 6.10.14

By CrossFit Lakewood

Warm-up: 2min Row at easy pace 2min Indoor Run, down+back at easy pace 2 Rounds 5 PVC Pass Through (slow and controlled) 5 Broad Jumps (explosive) 8ft/6ft 5 Hand Release Push-ups (slow and controlled) Strength (Week 6): 1) Bench Press @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is … Read more

Monday 6.9.14

By CrossFit Lakewood

Warm-up: Jump Rope: 1min Singles :30sec Right Foot :30sec Left Foot 1min Doubles Then 2 Rounds 5 Wall Squats (slow and controlled) 10 Air Squats (slow and controlled) 10 Lunges (1=1, slow and controlled) 5 Jump Squats (high and explosive) Strength (Week 6): 1) Back Squat @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  … Read more

Sunday 6.8.14

By CrossFit Lakewood

12pm: CrossFit Class 2 Rounds 2min Sledge Hammer Swings 2min Burpee Box Jumps 2min KB High Pull 2min Plank 2min Ball Slams 2min Chin-ups 1pm: Open Gym