Wednesday 9.23.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 5min 1 Lap Walking Lunge 200m Run w/Object Max Cal Row Rest 5min AMRAP 5min 1/2 Lap Walking Lunge, (1x) KB or DB 200m Run w/Object Max Cal Row Rest 5min AMRAP 5min 1/2 Lap Walking Lunge, (2x) KB or DB 200m Run w/Object Max Cal Row Rx’d: 35#(yellow)/26# (blue) … Read more

Tuesday 9.22.20

By CrossFit Lakewood

Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Prep: Power Clean Build to your workout weight (1-3sets, 3-5reps) Workout: 21-15-9 Power Clean Hand Release Push-ups Directly into…. 21-15-9 Push-press Toes to Bar Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Barbell Ring Dips (instead of … Read more

Monday 9.21.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Pausing Front Squat (3sec at bottom) + 1 Front Squat Take 10min to build to a heavy complex Conditioning: 10 Rounds 15 Wall Balls 200m Run **20min time limit** 20#/14# Wall Ball Modified: Reduce Wall Ball reps: Sets of 10 (30% reduction) or Sets of 8 (50% reduction) Mindset … Read more

Saturday & Sunday 9.19.20 – 9.20.20

By CrossFit Lakewood

9AM-12PM: Open Gym Saturday: For Time: 800m Run 50 DB Hang Clean and Jerks 400m Run 30 Pull-ups 400m Run 50 DB Hang Clean and Jerks 800m Run Rx’d: 35#/20# Single DB Rx’d+: 50#/35# Single DB 50#/35# Sand Bag (400m Run’s) Chest to Bar Pull-ups Sunday: 10-9-8-7-6-5-4-3-2-1 Power Snatches Burpees Weight: 75#/55#  

Friday 9.18.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Burpee Box Jumps Back Squat Deadlift Workout: 3 Rounds 3 Burpee Box Jumps 6 Back Squat 9 Deadlifts 50/35 Cal Row 3 Rounds 3 Burpee Box Jumps 6 Back Squat 9 Deadlifts 50/35 Cal Row 3 Rounds 3 Burpee Box Jumps 6 Back Squat 9 Deadlifts **30min Time Limit** Rx’d: 24″/20″ … Read more

Thursday 9.17.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Back, Bi’s, and Tri’s 3 Rounds for quality 10 Bent Over Barbell Rows (ascending) 15-25 Banded Bicep Hammer Curls 15-25 Banded Tricep Pull Downs 10min Time Limit Conditioning: AMRAP 15min 250m Run 15 Pull-ups 15 Box Dips 15 Weighted Sit-ups Rx’d: 35#/20# DB Ab-Mat Sit-ups Rx’d(m): 7 Bar Muscle-ups (instead of … Read more

Wednesday 9.16.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Squat Clean Build to a Heavy 2Rep Use rep sequence: 5-4-3-2-2-2… 12min time limit Conditioning: AMRAP 12min 4 Squat Cleans 8ea DB Shoulder to Overhead 12 Box Jump Overs Squat Clean Weight: 80% from above Rx’d: 35#/20# DB SH2OH 24″/20″ Box Rx’d(m): 50#/35# DB SH2OH Rx’d+: HSPU’s (8)

Tuesday 9.15.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Toes to Bar Workout: 3 Rounds 500m Row 400m Run 50 Double-unders 15 Toes to Bar **25min Time Limit** Rx’d+: If you finish the 3 Rounds in under 18min, do a 4th Round.

Monday 9.14.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Front Squat Build to each of your workout weights (2-4reps) Workout: AMRAP 3min 200m Run 15 Lateral Barbell Burpees Max Rep Front Squat Rest 3min AMRAP 3min 200m Run 12 Lateral Barbell Burpees Max Rep Front Squat Rest 3min AMRAP 3min 200m Run 9 Lateral Barbell Burpees Max Rep Front Squat … Read more

Saturday & Sunday 9.12.20 – 9.13.20

By CrossFit Lakewood

9AM-12PM: Open Gym Saturday: 1 Mile Run 50 Box Jumps 50 Deadlifts 800m Run 35 Box Jumps 35 Deadlifts 400m Run 20 Box Jumps 20 Deadlifts Rx’d: 24″/20″ Box 135#/95# DL Rx’d+: 185#/135# DL Sunday: In a 15-Minute Window: Max Calorie Assault Bike Every 3 Minutes [Starting at 0:00]: 300ft Farmers Carry 10 Wallballs Rx’d: … Read more

Friday 9.11.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Cluster (aka squat clean thruster) Take 2-3sets (of 2-3reps) to build to your workout weight. Workout: Hero WOD: 9/11 Tribute (v2) For time: 2001 Meter Row Directly into…. 4 Rounds 9 Clusters 11 Pull-ups Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Strict Pull-ups Today’s workout honors those who lost their lives in … Read more

Thursday 9.10.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 3 Rounds 800m Row 40 Sit-ups 30 Box Jumps 20 RKB Swings 10 KB Step-ups **30min Time Limit** 5R/5L Anyway on Step-ups  Rx’d: 24″/20″ Box 53#/35# KB Rx’d+: 70#/53# KB

Wednesday 9.9.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead Take 12min to build to a heavy/moderate complex (5-6sets) Conditioning: AMRAP 12min 10 Power Cleans 8 Lateral Burpees 10 Front Squats 8 Lateral Burpees 10 SH2OH 8 Lateral Burpees Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85#

Tuesday 9.8.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Hang DB Snatch Renegade Row Workout: 5 Rounds 40 Double-unders 30/20 Cal Row 10ea Hang DB Power Snatch 10ea Renegade Row **25min Time Limit** 1.5 Singles (60) Rx’d: 35#/20# Single DB Rx’d+: 50#/35# Single DB

Saturday, Sunday, & Monday 9.5.20 – 9.7.20

By CrossFit Lakewood

9AM-12PM: Labor Day Weekend Open Gym Workout[s]: Pick one or mash them up! “Murph” 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run “Severin” For Time 50 Strict Pull-Ups 100 Hand-Release Push-Ups 5km Run “Hotshots 19” 6 Rounds For Time 30 … Read more

Friday 9.4.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: [Teams of 2] AMRAP 20min 90/70 Calorie Row 70 Wall Balls 50 RKB Swings 30 Burpee Box Jumps Rx’d: 20#/14# WB 53#/35# KB 24″/20″ Box Rx’d+: 70#/53# KB 30″/24″ Box Notes: Each athlete will have their own Rower, Ball, and KB – Box will be shared. Athletes will divvy reps as … Read more

Thursday 9.3.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: DB Power Snatch Workout: AMRAP 20min 400m Run 20 DB Power Snatch 1 Lap Walking Lunge Rx’d: 35#/20# DB Power Snatch (10R/10L, anyway) Rx’d+: 50#/35# DB Power Snatch (10R/10L, anyway)

Wednesday 9.2.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Push Jerk Take 5-6sets to build to a heavy/moderate single Use rep sequence 4-3-2-1-1-1… Conditioning: AMRAP 12min 16 Toes to Bar 14 Push Jerks 12/9 Cal Row Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Equal Cal Bike

Tuesday 9.1.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Clean 3-3-3-3-3 Take 12min to build to a heavy/moderate 3Rep Can be done as 3-singles Conditioning: 21-15-9 Burpee 400m Run Directly into… 9-15-21 Power Clean 200m Run Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Notes: How to: 21 Burpee/400m Run, 15/400, 9/400… 9 Power Cleans/200m Run, 15/200, 21/200 15min time cap … Read more

Monday 8.31.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Power Snatch Take 10-12min to build to a heavy complex (5-6sets) Conditioning: AMRAP 12min 12/9 Cal Row 14 DB Shoulder to Overhead 16 DB Goblet Squats 7R/7L on DB Shoulder to Overhead Rx’d: 35#/20# Single DB  Rx’d(m): 50#/35# Rx’d+: … Read more

Saturday & Sunday 8.29.20 – 8.30.20

By CrossFit Lakewood

9AM-12PM: Open Gym Saturday: For Time: 1 Mile Run 50 Toes to Bar 30 Power Snatches Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85#   Sunday: On the 2:00 x 3 Rounds: 15/12 Cal Row 12 Burpees Over Bar On the 2:00 x 3 Rounds: 15/12 Cal Row 9 Burpees Over Bar On the 2:00 x 3 … Read more

Friday 8.28.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Push Press 3-3-3-3-3, building to a moderate/heavy 3Rep Prep: Back Squat Push Press Cluster Conditioning: AMRAP 15min 15/12 Cal Row 12 Back Squats 9 Push Press 6 Clusters Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: Equal Cal Bike 115#/85# **Back Squat will be taken from ground**

Thursday 8.27.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Deadlift 3-3-3-3-3, building to a moderate 3Rep Conditioning: AMRAP 15min 10 Burpee Pull-ups 25 Ab-mat Sit-ups 30 RKB Swings Rx’d: 53#/35# KB Rx’d+ Burpee Bar Muscle-ups (5) 15 Weighted Sit-ups (50#/35#) 70#/53# KB

Wednesday 8.26.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: For Time 50/35 Cal Row 3 Rounds of “Kelly” 50/35 Cal Row 1 Round of Kelly: 400m Run 30 Box Jumps, 24″/20″ 30 Wall Balls, 20#/14#

Tuesday 8.25.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 4min 27/21 Cal Row 27 Burpees 27 Pull-ups Rest 4min AMRAP 4min 21/15 Cal Row 21 Burpees 21 Toes to Bar Rest 4min AMRAP 4min 15/12 Cal Row 15 Burpees 15 Pull-ups Rx’d+: Equal Cal Bike Chest to Bar(27) on first AMRAP Cool Down / Core (optional): On your own, … Read more

Monday 8.24.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Hang Power Snatch Thruster Workout: 21-18-15-12-9 Hang Power Snatch Thruster **After each round do 30 Double-unders (45 Singles)** Ex: 21/21/30, 18/18/30… Scaled: 45#/35# Rx’d: 75#/55# **25min Time Limit** Mindset Monday: Good

Saturday & Sunday 8.22.20 – 8.23.20

By CrossFit Lakewood

9AM-12PM: Open Gym Saturday: 3 Rounds 800m Run 5 Rounds of “Macho Man” Rx’d: 95#/65# Rx’d+: 135#/95# 1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks Sunday: 3 Rounds: AMRAP 3min: Cal Row AMRAP 2min: Burpee Box Jumps (24″/20″) AMRAP 1min: Cal Bike Rest 2 Minutes Between Rounds

Friday 8.21.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: DB Power Snatch Burpee DB Step-up Workout: 5 Rounds 21/15 Cal Row 18 DB Power Snatches 15 Burpees 12 DB Step-ups Rx’d: 35#/20# Single DB 24″/20″ Rx’d+: 50#/35# Single DB Equal Cal Bike **25min time cap**

Thursday 8.20.20

By CrossFit Lakewood

Warm-up: Coaches Choice Conditioning: AMRAP 20min 250m Run 15 Pull-ups 20 RKB Swings 25 Box Jumps Rx’d: 24″/20″ Box 53#/35# KB Rx’d+: Bar Muscle-up (7) or Strict Pull-up (10) 70#/53# KB

Wednesday 8.19.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wallball Deadlift – Take 2-3set (3-5reps) to build to your workout weight Workout: AMRAP 18min 45 Wallballs 30/24 Cal Row 15 Deadlifts Rx’d: 20#/14# 185#/135# Barbell Rx’d+: 275#/185# Barbell

Tuesday 8.18.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Clean High Pull 3-3-3-3 Ascending 2) Hang Power Clean 5-4-3-3-3… Ascending **15min Time Limit** Conditioning: AMRAP 12min 200m Run 10 Toes to Bar 5 Hang Power Cleans Weight: Use 75% from above Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today!