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

Saturday & Sunday 10.31.20 – 11.1.20

By CrossFit Lakewood

9AM-12PM: Open Gym Saturday: 21-15-9 Front Squat 42-30-18 DB Power Snatch [800m Run after each round] Rx’d: 95#/65# FS 35#/20# DB Rx’d(m): 115#/85# Rx’d+: 135#/95# 50#/35# Sunday: AMRAP 20min 10 Burpee Pull-ups 25/18 Cal Row 40 AbMat Sit-ups Rx’d+: 5 Burpee Bar Muscle-ups 20 GHD Sit-ups

Friday 10.30.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Clean Push Jerk (C&J) Build to a moderate/heavy single Use rep sequence: 4-3-2-1-1-1… Conditioning: 15-12-9 Burpee Box Jumps C&J Rx’d: 24″/20″ Box 95#/65# Barbell Rx’d(m): 115#/85# Rx’d+: 135#/95#

Thursday 10.29.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 5min 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1min AMRAP 5min 5 Strict Pull-ups 10 Push-ups 15 Med Ball Jump Squats (20#/14#) Rest 1min AMRAP 5min 5 Burpee Pull-ups 10 Push-ups 15 In-place Lunges, 1=1 Rx’d+: 1st AMRAP: As Written 2nd AMRAP: “Mary” 5 HSPU 10 Pistol 15 Pull-ups … Read more

Wednesday 10.28.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Sumo Deadlift 3-3-3-3-3, ascending Conditioning: AMRAP 15min 60 Double-unders 25/18 Cal Row 15 (2x) KB Deadlift Rx’d: 53#/35# KB’s Rx’d+: 70#/53# KB’s 20/15 Cal Assault Bike Notes: 1.5 Single-unders (90) If needed, use equal-ish weight with DB’s

Tuesday 10.27.20

By CrossFit Lakewood

Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Strength: Back Squat 5-5-5, ascending Warm-up with 10x Bar than 1 acclimation of 5 (set if needed) Prep: KB Swing Conditioning: 21-15-9 KB Swings Burpees Directly Into… 1000m Row   53#/35# KB

Monday 10.26.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Ball Hang Power Snatch Box Jump Over Head Squat Workout: AMRAP 20min 20 Wall Balls 20 Hang Power Snatch 20 Box Jumps 20 OHS 20/15 Cal Row 20#/14# Wall Ball 75#/55# Barbell 24″/20″ Box Modify OHS with Front Squat Mindset Monday: The No Complaining Rule: The no complaining rule says … Read more

Saturday & Sunday 10.24.20 – 10.25.20

By CrossFit Lakewood

Open Gym: 9AM – 12PM Saturday: 3 Rounds For Time: 800m Run 6 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Sunday: For Time: 15 Burpee DB Deadlifts 750m Row 12 Burpee DB Deadlifts 600m Row 9 Burpee DB Deadlifts 450m Row 6 Burpee DB … Read more

Friday 10.23.20

By CrossFit Lakewood

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm 1 Spots Left! Click HERE to sign-up NOW! Warm-up: Coaches Choice Strength: Push Press 3-3-3-3-3 Take 12min to build to a moderate – heavy 3rep Conditioning: AMRAP 12min 3-6-9-12… Push Press Toes to Bar Cal Row Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Equal Call Assault Bike

Thursday 10.22.20

By CrossFit Lakewood

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm 2 Spots Left! Click HERE to sign-up NOW! Warm-up: Coaches Choice Prep: Double-unders Ab-Mat Sit-ups Push-ups Workout: AMRAP 30min 400m Run 3 Rounds 50 Double-unders 25 Ab-Mat Sit-ups 15 Push-ups x1.5 Single-unders Rx’d+: Run w/Sand Bag, 50#/35# 15 Weighted Sit-ups, 50#/35# 15 Ring Push-ups

Wednesday 10.21.20

By CrossFit Lakewood

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm Click HERE to sign-up NOW! Warm-up: Coaches Choice Strength: Pick a complex (based on skill-set) and work to a heavy single over 5-6sets Complex A: High Hang Power Snatch + Low Hang Power Snatch + Power Snatch -OR- Complex B: Squat Snatch+ Low Hang Squat Snatch+ Over … Read more

Tuesday 10.20.20

By CrossFit Lakewood

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm Click HERE to sign-up NOW! Warm-up: Coaches Choice Prep: Box Jump Over Pull-up Power Clean Workout: AMRAP 16min Buy-In: 90/65 Cal Row Max Rounds in Time Remaining: 15 Box Jump Overs 12 Pull-ups 9 Power Cleans Rx’d: 24″/20″ Box 75#/55# Power Clean Rx’d(m): 95#/65# Power Clean Rx’d+: … Read more

Monday 10.19.20

By CrossFit Lakewood

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm Click HERE to sign-up NOW! Warm-up: Coaches Choice Strength: Thruster 3-3-3-3-3, ascending Conditioning: 7 Rounds 200m Run 7 Thrusters 7 Burpees Rx’d: 75#/55# Rx’d+: 95#/65# **20min Time Limit** Mindset Monday: GOOD

Saturday & Sunday 10.17.20 – 10.18.20

By CrossFit Lakewood

“Fright Gone Bad!” **Halloween Workout** Saturday, Oct. 31st, 9am-12pm Click HERE to sign-up NOW! Open Gym: 9AM – 12PM Saturday: 7 Rounds, on the 3min mark 15 Kettlebell Goblet Squats, 70#/53# 12 Power Snatches, 75#/55# 9/7 Cal Row Sunday: For Time: 3,000m Assault Bike 30 Single Dumbbell Box Step-ups, 50#/35#, 24″/20″ 30 Power Cleans, 135#/95#

Friday 10.16.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: With a 25min Running Clock…. “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull-ups KB: 53#/35# With remaining time… AMRAP 250m Run 3 Rounds “Cindy” Cindy = 5 Pull-ups 10 Push-ups 15 Air Squats

Thursday 10.15.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Take 10min to build to your workout weight (3-4sets of 3-4reps) Workout: AMRAP 15min 12/9 Cal Row 9 Deadlifts 12/9 Cal Row 9ea DB Shoulder Press Rx’d: 135#/95# Rx’d(m) 185#/135# Rx’d+: Equal Cal Assault Bike 275#/185# Strict HSPU’s (9)

Wednesday 10.14.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 3 Rounds: on the 10:00min mark 400m Run 30/24 Cal Row 200m Object Run 30 Goblet Squats Rx’d: For Object Run: 20#/14# Wall Ball Goblet Squats: 35#/20# Rx’d+: For Object Run and Squat  50#/35# Sand Bag

Tuesday 10.13.20

By CrossFit Lakewood

“Fright Gone Bad!” Halloween Workout Saturday, October 31st (9am-12pm) Beer, Food Truck, and FUN! Click HERE to sign-up NOW! Warm-up: Coaches Choice Strength: Push Jerk Build to a moderate – heavy 1Rep Use rep sequence: 4-3-2-1-1-1… Conditioning: AMRAP 12min 400m Row 16 Toes to Bar 8 Shoulder to Overhead Rx’d: 95#/65# Rx’d(m): 135#/95# Rx’d+: 800m Bike … Read more

Monday 10.12.20

By CrossFit Lakewood

“Fright Gone Bad!” Halloween Workout Saturday, October 31st (9am-12pm) Beer, Food Truck, and FUN! Click HERE to sign-up NOW! Warm-up: Coaches Choice Strength: Power Clean 3-3-3-3-3, ascending Conditioning: AMRAP 15min 15 Power Cleans 30 Double-unders 15 Wall Balls 30 Double-unders x1.5 Single-unders (45) Rx’d: 75#/55# 20#/14# WB Rx’d(m): 95#/65# Rx’d+: 115#/85# Mindset Monday: Believe in yourself: … Read more

Saturday & Sunday 10.10.20 – 10.11.20

By CrossFit Lakewood

“Fright Gone Bad!” Halloween Workout and Costume Party Click HERE to sign-up NOW! Open Gym: 9am – 12pm Saturday: 21-18-15-12-9 Front Squat Pull-up 200m Run Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Sunday: For Time: 50/35 Cal Bike, Ski, or Row 3 Rounds: 15 Kettlebell Swings 9 Burpees 50/35 Cal Bike, Ski, or Row 3 Rounds: 15 … Read more

Friday 10.9.20

By CrossFit Lakewood

“Fright Gone Bad!” Halloween Workout and Costume Party Click HERE for details Sign-up starts Today (Friday) at 9am! Warm-up: Coaches Choice Prep: Deadlift Take 2-3sets (3-4reps) to build to your workout weight Workout: “Christine” 3 Rounds 500m Row 12 Deadlifts 21 Box Jumps Bodyweight Deadlifts and 20″ Box for BOTH women and men

Thursday 10.8.20

By CrossFit Lakewood

🍁🍁🍁Shirt and Hoodie Pre-order!🍁🍁🍁 You can order in 2 ways: Use this link to type in your pre-order: CLICK HERE OR manually write your name down on the order sheets at the gym on the white board We have sample sizes of the pull-over hoodies at the gym. In general with unisex sizes men size … Read more

Wednesday 10.7.20

By CrossFit Lakewood

🍁🍁🍁Shirt and Hoodie Pre-order!🍁🍁🍁 You can order in 2 ways: Use this link to type in your pre-order: CLICK HERE OR manually write your name down on the order sheets at the gym on the white board We have sample sizes of the pull-over hoodies at the gym. In general with unisex sizes men size … Read more

Tuesday 10.6.20

By CrossFit Lakewood

🍁🍁🍁Shirt and Hoodie Pre-order!🍁🍁🍁 You can order in 2 ways: Use this link to type in your pre-order: CLICK HERE OR manually write your name down on the order sheets at the gym on the white board We have sample sizes of the pull-over hoodies at the gym. In general with unisex sizes men size … Read more

Monday 10.5.20

By CrossFit Lakewood

🍁🍁🍁Shirt and Hoodie Pre-order!🍁🍁🍁 You can order in 2 ways: Use this link to type in your pre-order: CLICK HERE OR manually write your name down on the order sheets at the gym on the white board We have sample sizes of the pull-over hoodies at the gym. In general with unisex sizes men size … Read more