Tuesday 12.8.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Shoulder Press 3-3-3-3 2) Push-press 2-2-2-2 3) Push Jerk 1-1-1-1 Notes: Build to a moderate/heavy  3rep, 2rep, 1rep for each movement. Ideally the last set of Shoulder Press should lead into your first set of Push Press. Likewise, last set of Push Press will lead into first set of Jerks. … Read more

Monday 12.7.20

By CrossFit Lakewood

Announcements: It’s almost CHRISTMAS! Which means lots of us are already thinking about a new year and new resolutions we want to set for ourselves. With 2020 being an interesting year, I think we all owe it to ourselves to focus in on our health and set some goals for ourselves. A nutrition challenge is … Read more

Saturday & Sunday 12.5.20 – 12.6.20

By CrossFit Lakewood

Announcement: Christmas/New-Years Schedule Thursday (23rd) to Sunday (27th): Open Gym, 9am to 12pm Closed Christmas Day (25th) Thursday (31st) to Sunday (3rd): Open Gym, 9am to 12pm Open Gym: 9AM to 12PM Saturday: For Time: 800m Run 20 Power Snatch 20 Pull-up 800m Run 20 Power Clean & Jerk 20 Pull-up 800m Run 20 Thruster … Read more

Friday 12.4.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Ball Toes to Bar DB Devil Press (single DB) Workout: [Teams of 2] AMRAP 25min 80/60 Cal Row 60 Wall Balls 40 Toes to Bar 20 DB Devil Press Rx’d: 20#/14# Wall Ball 35#/20# Single DB Rx’d+: Equal Cal Bike 50#/35# Single DB Notes: How To: Each athlete will have … Read more

Thursday 12.3.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1a) Floor Press 10-10-10-10 Warm-up with 10xbar first 1b) Box Dip or Ring Dip 10-10-10-10 use 20″ Box 1c) Banded Pull Aparts 15-15-15-15 **16min time limit (~4-min per round)** Conditioning: 500m/400m Row 50 Russian KB Swings 500m/400m Row 50 Russian KB Swings 500m/400m Row Rx’d: 53#/35# Rx’d+: 70#/53# **15min Time Limit**

Nate Goertz - Crossfit Coach

Wednesday 12.2.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Overhead Squat Build to a moderate/heavy 3Rep Use reps sequence: 5-4-3-3-3 **Modify OHS with Front Squat** Conditioning: AMRAP 12min 100 Double Unders 10 OHS 10 Lateral Burpees Weight: 65% from above Modify OHS with Front Squat Modify DU’s with 150 Single Unders

Tuesday 12.1.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Clean Build to a moderate/heavy 3Rep Use rep sequence: 5-4-3-3-3 **10-min Time Limit** Conditioning: AMRAP 18min 15/12 Cal Row 12 Power Cleans 9 Box Jump Overs Rx’d: 95#/65# 24″/20″ Rx’d+: 115#/85# Rx’d+: Equal Cal Ski 135#/95# 30″/24″ Critical Thinking: How the Government Made You Fat Tasty Tuesday: We have over … Read more

Monday 11.30.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Hang Power Snatch Build to a moderate/heavy 2Rep Use reps sequence: 5-4-3-2-2-2… Conditioning: AMRAP 15min 30 Air Squats (Butt to Wall Ball) 20 Hang Power Snatch 10 Pull-ups Rx’d: 75#/55# Rx’d+: 95#/65# Strict Pull-ups Mindset Monday: Rise to your greatest potential

Thursday – Sunday 11.26.20 – 11.29.20

By CrossFit Lakewood

Announcement: Thanksgiving Schedule: Thursday to Sunday: Open Gym 9AM-12PM We will have FUN workouts posted for the 4-Day weekend Open Gym: 9AM – 12PM Workout[s]: Pick one or mash them up! “Bert” 50 Burpees 400m Run 100 Push-ups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m Run 100 … Read more

Wednesday 11.25.20

By CrossFit Lakewood

Announcement: Thanksgiving Schedule: Wednesday: No 6:30PM Class Thursday to Sunday: Open Gym 9AM-12PM We will have “HERO WODs” posted for the 4-Day weekend Warm-up: Coaches Choice Prep: Power Snatch Build to each of your workout weights (3-4reps) Workout: AMRAP 4min 27/21 Cal Row 21 Power Snatch 21 Bar Facing Burpees Rest 4min AMRAP 4min 21/15 Cal Row … Read more

Tuesday 11.24.20

By CrossFit Lakewood

Announcement: Thanksgiving Schedule: Wednesday: No 6:30PM Class Thursday to Sunday: Open Gym 9AM-12PM We will have “HERO WODs” posted for the 4-Day weekend Warm-up: Coaches Choice Prep: Double Unders DB Hang C&J Farmer Carry Workout: 100-80-60-40-20 Double Under 50-40-30-20-10 DB Hang C&J **After each round 1-Indoor Lap Farmer Carry w/(2x) KB** Rx’d: 35#/20# Single DB 53#/35# … Read more

Monday 11.23.20

By CrossFit Lakewood

Announcement: Thanksgiving Schedule: Wednesday: No 6:30PM Class Thursday to Sunday: Open Gym 9AM-12PM We will have “HERO WODs” posted for the 4-Day weekend Warm-up: Coaches Choice Strength: Complex: 5 Front Squats+ 10 Back Squats 4 Total Working Sets, all done at 50% of Front Squat Max. Conditioning: AMRAP 15min 20/15 Cal Row 25 Wall Balls 30 … Read more

Saturday & Sunday 11.21.20 – 11.22.20

By CrossFit Lakewood

Open Gym: 9AM – 12PM Saturday: AMRAP 20min 1 Round of “The Chief” 200m Run 2 Rounds of “The Chief” 200m Run 3 Rounds of “The Chief” 200m Run … [Continue to Add 1 Round of “The Chief”] 1 Round of “The Chief”: 3 Power Cleans, 135#/95# 6 Push-ups 9 Air Squats Sunday: “Nicole” AMRAP … Read more

Friday 11.20.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Hang Power Snatch Build to a moderate/heavy 1Rep Use rep sequence: 4-3-2-1-1-1… “Rx’d+”: Hang Squat Snatch Conditioning: AMRAP 12min 25 Double Unders 9 Toes to Bar 25 Double Unders 9 Hang Power Snatch Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: Hang Squat Snatch, 95#/65# Modify Double Unders with 35 Single Unders

Thursday 11.19.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Shoulder Press Build to a heavy 1Rep Use rep sequence: 4-3-2-1-1-1… Conditioning: 5 Rounds 200m Run 20/15 Cal Row 9 Shoulder Press Rx’d: 75#/55# Barbell Rx’d(m): 95#/65# Rx’d+: Run with 50#/35# Sand Bag 15/12 Cal Ski Erg Equal Rep HSPU’s Some of you were inquiring about CFLW 1.0 and the pull-up … Read more

Wednesday 11.18.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Burpee Box Jump Over Power Cleans -build to each of your workout weights Workout: AMRAP 4min 27/21 Cal Row 21 Power Cleans 15 Burpee Box Jump Overs Rest 4min AMRAP 4min 27/21 Cal Row 21 Power Cleans 15 Burpee Box Jump Overs Rest 4min AMRAP 4min 27/21 Cal Row 21 Power … Read more

Thursday 11.17.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Thrusters Overhead Squats Front Squats Workout: AMRAP 20min 400m Run 15 Thrusters 15 Pull-ups 400m Run 15 OHS 15 Toes to Bar 400m Run 15 Front Squats 15 Pull-ups Rx’d: 75#/55# Rx’d+: 95#/65# Strict Pull-ups (10) or Bar Muscle-ups (7) or Chest to Bar Pull-ups (15) **Modify OHS with Back Squat**  … Read more

Buy Equipment!

By CrossFit Lakewood

As C19 re-surges, it is clear that things could be headed toward another Stay at Home order from the State. This time –  We. Will. Be. Prepared! I want you laser focused on training when/if the lockdown occurs. I saw too many people completely fall off the wagon and give up on their health last … Read more

Monday 11.16.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Single Arm DB Hang C&J DB Reverse Lunge Deadlift: 1-2sets of 3-4reps building to your workout weight **The goal is to choose weights that allows you to complete at least 1 round** Workout: AMRAP 15min 75/50 Cal Row 50 DB Hang C&J 50 DB Reverse Lunge 50 Deadlifts Rx’d: 35#/20# Single … Read more

Saturday & Sunday 11.14.20 – 11.15.20

By CrossFit Lakewood

Announcement: Thanksgiving Schedule: Wednesday: No 6:30PM Class Thursday: Open Gym 9AM-12PM Friday: Open Gym 9AM-12PM Saturday: Open Gym 9AM-12PM Sunday: Open Gym 9AM-12PM We will have “HERO WODs” posted for the 4-Day weekend Open Gym: 9AM – 12PM Saturday: For Time: 400m Run, 40 Wall Balls 400m Run, 40 Power Snatch 400m Run, 40 Pull-ups … Read more

Friday 11.13.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Shoulder Press 3-3-3 2) Push Press 2-2-2 3) Push Jerk (or Split) 1-1-1 Notes: Build to a moderate/heavy  3rep, 2rep, 1rep for each movement. Ideally the last set of Shoulder Press should lead into your first set of Push Press. Likewise, last set of Push Press will lead into first … Read more

Thursday 11.12.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 25min 750m Row 1-Lap Walking Lunge 35 RKB Swings 2-Laps Farmer Carry Rx’d: 53#/35# KB(s) (Swings and Carry) Rx’d+: 70#/53# KB(s) (Swings and Carry) Notes: If needed use (2x) DB of equal weight for Farmer Carry

Wednesday 11.11.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: Veterans Day WOD “1775” 4 Rounds 17 Burpee Pull-ups 75 Squats Rx’d+: 20#/14# Weight Vest Last done 11.11.19 Modified version: 4 Rounds 10 Burpee Pull-ups 50 Squats 1775 “The U.S. Army was founded in 1775, when the Continental Congress authorized enlistment of expert riflemen to serve the United Colonies for one … Read more

Tuesday 11.10.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Squat Clean Build to a moderate/heavy single Use rep sequence: 4-3-2-1-1-1… Conditioning: AMRAP 12min 18/12 Cal Row 12 Weighted Sit-ups 6 Squat Cleans Weight: 65% from above Sit-up Weight: Rx’d: 35#/20# DB Rx’d+: 50#/35# Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today!

Monday 11.9.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Balls DB Power Snatch Box Jump Toes to Bar Workout: 5 Rounds 21 Wall Balls 18 Alt. DB Power Snatch 15 Box Jumps 12 Toes to Bar Rx’d: 20#/14# WB 35#/20# DB 24″/20″ Box Jump Rx’d+: 50#/35# DB Mindset Monday:

Saturday & Sunday 11.7.20 – 11.8.20

By CrossFit Lakewood

Open Gym: 9AM to 12PM Saturday: [0:00 – 10:00
] 1 Mile Run Max Clean and Jerks (135/95) [10:00 – 13:00
] Rest [13:00 – 20:00
] 800 Meter Run Max Power Snatches (115/85) [20:00 – 23:00
] Rest [23:00 – 27:00
] 400 Meter Run Max Thrusters (95/65) Sunday: 5 Rounds For Time: 27/21 Calorie Assault Bike 21 Russian … Read more

Friday 11.6.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: [Teams of 2] 1500m-1000m-750m-500m Row 150-150-150-150 Double Under 40-30-20-10 Burpee Pull-ups 35min Time Limit Rx’d+: (x2) Meters on Bike 30-20-15-10 Burpee Bar Muscle-ups 1:1 Single-unders Notes: How To: 1500m/150/40, 1000m/150/30, 750m/150/20…. Each athlete will have their own Rower, Rope, and Pull-up bar Athletes will divvy reps as needed while keeping distanced. Strategy: 150-250m … Read more

Thursday 11.5.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Push/Pull 1a) Floor Press 10-10-10-10 Warm-up with 10xbar first 1b) DB Bent Over Row 8ea-8ea-8ea-8ea Conditioning: AMRAP 12min 10 Strict Press 15 Toes to Bar 200m Run Rx’d: 75#/55# Rx’d+: Equal Rep HSPU

Wednesday 11.4.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Over Head Squat 3-3-3-3-3 Build to a moderate/heavy 3Rep From the rack **If member of the tight/bad shoulder club, modify with Front Squats** Conditioning: AMRAP 12min 400m Run 15 OHS 15 Pull-ups Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Chest to Bar Pull-ups(15) or Bar Muscle-ups(7) **If member of the tight/bad shoulder … Read more

Tuesday 11.3.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Box Jump Deadlift 2-3sets of 3-4reps building to your workout weight KB Swing Workout: For Time: 30-20-10 Deadlift Box Jump Directly into… 10-20-30 KB Swing Cal Row Rx’d: 95#/65# DL 53#/35# KB Rx’d(m): 135#/95# DL Rx’d+: 185#/135# DL 70#/53# KB Tasty Tuesday: We have over 140 recipes to choose from. Click … Read more

Monday 11.2.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Power Snatch 2-3sets of 3-4reps building to your workout weight Conditioning: 5 Rounds: on the 4min mark 25/18 Cal Row 10 Lateral Burpees 5 Power Snatch Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# 20/15 Cal Bike Mindset Monday: Law of Attraction: The law of attraction is a law of nature. It is … Read more