Sunday 3.7.21

By CrossFit Lakewood

**CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! 9AM-12PM: Open Gym Workout: 4 Rounds For Time: 40/30 Cal Row or … Read more

Saturday 3.6.21

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Tribute WOD: “Lorenzo” Buy-in: 1000m Run 5 Rounds 15 Push-ups 20 Med-Ball Cleans 21 Burpees Cash-out: 1000m Run Rx’d: 20#/14# Med-Ball Rx’d(m): SA DB Hang Squat Cleans, 35#/20#  Rx’d+: HSPU’s (10) SA DB Hang Squat Cleans, 50#/35#  Lorenzo Zanetti, 47, died suddenly on Jan. 15, after suffering a heart … Read more

Friday 3.5.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 9 Deadlifts+ 6 Hang Power Cleans+ 3 Push Jerks Take 6-7sets to build to a heavy complex Workout: For Time: 30 Burpee Box Jump Overs 30 Power Clean & Jerks 30 Burpee Box Jump Overs Rx’d: 115#/85# Rx’d(m): 135#/95# Rx’d+: 155#/105# **20min cap** Modified Rep Sequence: 20 BBJO 20 C&J … Read more

Thursday 3.4.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Power Snatch “Cindy” Workout: AMRAP 25min 20 Power Snatches 4 Rounds “Cindy” 800/600m Row Rx’d: 75#/55# Rx’d+: 95#/65# Cindy: 5 Pull-ups 10 Push-ups 15 Squats

Wednesday 3.3.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Thruster Build to a heavy 2-Rep Use Rep Sequence: 5-4-3-2-2… From Ground, Squat Clean 1st Rep Workout: AMRAP 5min Buy-In: 500m/400m Row Max Rounds With Time Remaining: 12 Thrusters 12 Toes to Bar Rest 3min AMRAP 5min Buy-In: 500m/400m Row Max Rounds With Time Remaining: 9 Thrusters 9 Pull-ups Rest 3min … Read more

Tuesday 3.2.21

By CrossFit Lakewood

**CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-up: Coaches Choice Workout: AMRAP 18min 20 SA DB Alt Power Snatches … Read more

Monday 3.1.21

By CrossFit Lakewood

**CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-up: Coaches Choice Workout: AMRAP 25min 6 Rounds For Time: 45 Double … Read more

Sunday 2.28.21

By CrossFit Lakewood

Open Gym: 9AM to 12PM Workout: EMOM x 40 (5 Rounds): Minutes 1-2: Row or Bike Meters Minute 3: Strict Press (45/35) Minute 4: Back Rack Reverse Lunges (45/35) Minute 5-6: Row or Bike Meters Minute 7: Side Plank (Right) Minute 8: Side Plank (Left)

Saturday 2.27.21

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: TBA 10AM-12PM: Open Gym

Friday 2.26.21

By CrossFit Lakewood

Announcement: Return of the Saturday 9am class! Starts this Saturday, Feb. 27th (Open gym will follow from 10am-12pm) Warm-up: Coaches Choice Strength: Complex: 1 Snatch Grip DL + 1 Hang Snatch High Pull+ 1 Hang Power Snatch+ 1 Over Head Squat+ 1 Squat Snatch 12-15min to Build to a heavy complex Movement Modification #1: Omit … Read more

Thursday 2.25.21

By CrossFit Lakewood

Announcement: Return of the Saturday 9am class! Starts this Saturday, Feb. 27th (Open gym will follow from 10am-12pm) Warm-up: Coaches Choice Prep: Russian KB Swings Pull-ups Double Unders Workout: [Teams of 2] AMRAP 30min 800m Row 60 RKB Swings 50 Double Unders* 40 Pull-ups *Partners 1 and 2 will do the 50 DU’s (or SU’s … Read more

Wednesday 2.24.21

By CrossFit Lakewood

Announcement: Return of the Saturday 9am class! Starts this Saturday, Feb. 27th (Open gym will follow from 10am-12pm) Warm-up: Coaches Choice Strength: 1) Clean High Pulls 3-3-3-3… Build to a heavy 3rep 2) Power Cleans 2-2-2-2… 3) Power Clean Push Jerk 1-1-1-1… 21min time limit for parts 1, 2, and 3 (~7min each) Conditioning: AMRAP … Read more

Tuesday 2.23.21

By CrossFit Lakewood

Announcement **CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-Up: Coaches Choice Prep: Deadlift Build to your workout weight 3-4 … Read more

Monday 2.22.21

By CrossFit Lakewood

Announcement(s) **New Class Schedule & Class Size** Starts TODAY Click HERE to view **CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up … Read more

Saturday & Sunday 2.20.21 – 2.21.21

By CrossFit Lakewood

Announcement(s) **New Class Schedule & Class Size** Starts Monday Feb. 22nd Click HERE to view **CrossFit Open** The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. … Read more

Friday 2.19.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Power Cleans Take 2-3set of 3-4reps, building to your workout weight Hero Workout: “Laura” [Teams of 2] AMRAP 21min 30 Cal Row 20 Lateral Burpees 10 Power Cleans Rx’d: 115#/85# Rx’d(m): 135#/95# Rx’d+: 155#/105# If solo: 4 Rounds 30 Cal Row 20 Lateral Burpees 10 Power Cleans Special Agent Laura Schwartzenberger, … Read more

Thursday 2.18.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Build to your workout weight 2-3sets 3-4reps Workout: For Time: 1,000/800m Row 50 H.R Push-ups 30 Deadlifts 50 H.R Push-ups 1,000/800m Row Rx’d: 155#/105# Deadlift Rx’d+: 2x meters Bike (2000/1600) Ring Push-ups 225#/155# Deadlift

Wednesday 2.17.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Front Squat Build to each of your workout weights 3Sets, 3-4reps each Workout: AMRAP 5min 15/12 Cal Row 12 Pull-ups 9 Front Squats -Rest 3min- AMRAP 5min 12/9 Cal Row 9 Pull-ups 6 Front Squats -Rest 3min- AMRAP 5min 9/6 Cal Row 6 Pull-ups 3 Front Squats Rx’d: 1st AMRAP: 95#/65# … Read more

Tuesday 2.16.21

By CrossFit Lakewood

Announcement: The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-up: Coaches Choice Strength: Push Jerk 3-3-3-3-3-3… Take 12min to build to a … Read more

Monday 2.15.21

By CrossFit Lakewood

Announcement: The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Warm-up: Coaches Choice Strength: Back Squat 10-8-6-4-2 Light -> Heavy Start at: ~50%-60%, … Read more

Saturday & Sunday 2.13.21 – 2.14.21

By CrossFit Lakewood

Announcement: The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Open Gym: 9am to 12pm Workouts: Workout #1: (From CrossFit.com) “Ellen” 3 rounds … Read more

Friday 2.12.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Snatch High Pull Take 6min to build to a heavy 3Rep Use Rep Sequence: 3-3-3-3… 2) Power Snatch Take 8min to build to a heavy 1Rep Use Rep Sequence : 2-2-1-1… Conditioning: AMRAP 10min 50 Double Unders 10 Power Snatches 21 Toes to Bar 50 Double Unders 10 Power Snatches … Read more

Thursday 2.11.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: RKB Swing Jumping Lunge DB Bent over Row Workout: [Teams of 2] AMRAP 25min Partner 1: 2 Rounds 15 Russian KB Swings 10ea Jumping Lunge 5ea DB Bent over Row Partner 2: Max Meter Row * Switch Stations After 2 Rounds of 15/10/5 * Score is Total Meters on the Rower … Read more

Wednesday 2.10.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength/Primer: 5 Rounds (on the 1:30 mark) 3 High Box Jumps, 30″/24″ 3 Deadlifts* Start at ~60%-65% of your 1RM. Build over the remaining 4 sets to ~80%-85% Conditioning: 5 Rounds 15 Deadlifts 12 Box Jump Overs 9 Front Squats Rx’d: 24″/20″ 115#/85# Rx’d(m): 135#/95# Rx’d+: 155#/105#

Tuesday 2.9.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Single DB Hang Clean & Jerk Workout: AMRAP 20min 30/21 Cal Row 20 DB Hang C&J (50/35) 30 AbMat Sit-ups 20 Hand Release Push-ups Rx’d: 35#/20# Single  DB Rx’d+: Eqaul Cal Bike 50#/35# Single DB (15) Weighted Sit-up, 50#/35# or GHD Sit-up Tasty Tuesday: We have over 140 recipes to choose … Read more

Monday 2.8.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Overhead Squat Take 1-2sets of 3-4reps to build to your workout weight *From ground Movement Modification: Front Squat Workout: 21-18-15-12-9 Overhead Squats Lateral Burpees Cal Row Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Cal Bike **25min Time Limit** (30min hard stop) Movement modification: Front Squats  Rep Modification: 18-15-12-9  

Saturday & Sunday 2.6.21 – 2.7.21

By CrossFit Lakewood

Open Gym: 9AM to 12PM Workout #1: 4 Rounds 12/9 Cal Row 30 DB Power Snatch 12/9 Cal Row 30 Reps of Lunges* *Reps of Lunges (1=1) Round 1: Bodyweight Lunges Round 2: Jumping Lunges Round 3: Single Dumbbell Goblet Lunges Round 4: Single Dumbbell Overhead Lunges Rx’d: 35#/20# Single DB Rx’d+: Cal Bike 50#/35# … Read more

Friday 2.5.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Clean Push Jerk Take 12min to build to a heavy single 3-3-3-2-2-1 (1 attempt) “Rx’d+”: Squat Clean Split Jerk Conditioning: AMRAP 12min 12 Box Jump Overs 9 Burpee Pull-ups 6 C&J Weight: 65% from above Box: 24″/20″ Rx’d+: 9 Bar Muscle-ups

Thursday 2.4.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 2-Position Power Snatch Hang/Ground 10min to build to a heavy complex Conditioning: [Teams of 2] AMRAP 18min 12/9 Cal Row 12 Hang Power Snatches 15 Push-ups Rx’d: 75#/55# Rx’d+: Equal Cal Bike HSPU’s (15) Partners will alternate stations Workout Flow: Partner 1: Row Partner 2: Hang Power Snatches Partner 1: Push-ups … Read more

Wednesday 2.3.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Front Squat Thruster Hang Squat Clean Thruster Workout: For Time: 3 Rounds 15 Front Squats 25 Double Unders 1000m/800m Row 3 Rounds 12 Thrusters 25 Double Unders 1000m/800m Row 3 Rounds 9 Hang Squat Clean Thrusters 25 Double Unders Scaled: 40 Single Unders Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# 2x Meters … Read more

Tuesday 2.2.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Deadlift 3-3-3-2-2-1 Take 15min to build to a heavy 1Rep (1 Attempt) Rest 2-3min per set  Conditioning: AMRAP 12min 16/12 Cal Row 12 Lateral Burpee 8 Deadlifts Scaled: 155#/105# Rx’d: 185#/135# Rx’d(m): 225#/155# Rx’d+: Equal Cal Bike 275#/185#