Monday 2.10.14


1) 3×10 Overhead Lunge, increase from last week
*Take 1-2 warm-up sets

2) Power Snatch warm-up, 3×3


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 and cals.

Saturday 2.8.14

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 people in the right direction. Because of the potential for injury that can be seen with CrossFit movements and the preventable nature of a lot of them, this as a FREE lecture.

9am: CrossFit Class


1) 12min to establish a 2RM Thruster



– 20 Alternating DB or KB Snatches

– 20 Waiter Step-ups

– 4 Indoor Laps

10am: OLY/STR

1) EMOM 5min 3 T&G Snatches, @60%

2) EMOM 5min 3 T&G Clean and Push-jerk, @60%

3) 12min to establish a 2RM OHS

11:30am: Injury prevention in CrossFit Seminar

Come check it out!

Friday 2.7.14


1) Back Squat – 12 min to work up to a 2RM

Spotters required for heavy attempts

2) Dead Lift warm-up – 3×3



AMRAP 15 min

– 9 Dead Lifts @ 155# (105#)

– 12 Hand Release Push-ups

– 15 Box Jumps @ 24″ (20″)

Thursday 2.6.14

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, then run down / 2 Burpees, then run back)

Rest :30 sec

– 3 x (3 Burpees, then run down / 3 Burpees, then run back)

Rest :30 sec

And so on until the time runs out.

Wednesday 2.5.14


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


3 Rounds

– 10 Power Snatch (115#/75#)

– 10 HSPU

– 500m Row (2 min time limit)