Wednesday 8.12.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Power Snatch OHS Toes to Bar Hang DB C&J Workout: AMRAP 20min 10 Power Snatch 20 Overhead Squat 30 Toes to Bar 40 DB Hang C&J Rx’d: 75#/55# Barbell 35#/20# Single DB Rx’d(m): 95#/65# Rx’d+: 115#/85#Barbell 50#/35# Single DB  

Tuesday 8.11.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 2 Rounds 400m Run Directly Into… 3 Rounds 30 Walking Lunge 40 Double-unders Directly Into… 400m Run 2 Laps Farmers Carry   Rx’d: 53#/35# KB (or DB) Rx’d+ 70#/53# KB (or DB) Notes: 1:1 Single-unders Lunges will be done around the “lap” 30min time limit Tasty Tuesday: We have over 140 … Read more

Monday 8.10.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Squat Clean Thruster (aka Cluster) Take 12min to build to a heavy single (5-6sets) Use rep sequence: 4-3-2-1-1-1… Conditioning: AMRAP 12min 7 Clusters 14 Lateral Burpees Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Mindset Monday: Marcus Aurelius Quotes

Saturday 8.8.20

By CrossFit Lakewood

Open Gym: 9AM-12PM Saturday: 5 Rounds, on the 5min mark 7 Power Snatches 8 Weighted OH Barbell Lunges 9/7 Cal Bike 8 Weighted OH Barbell Lunges 7 Power Snatches Rx’d: 75#/55# Rx’d+: 95#/65# Sunday: 5 Rounds, on the 3min mark 40 Double-unders 200 Meter Run Time Remaining Max Rep Strict Pull-ups

Friday 8.7.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Ball KB Swing Pull-up Workout: 6 Rounds 200m Run 21 Wall Balls 15 KB Swings 9 Pull-ups Rx’d: 20#/14# WB 53#/35# KB Rx’d+ Chest to Bar Pull-ups (9), Strict (9), or Bar Muscle-ups (5) **30min Time Limit**

Thursday 8.6.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 5min 21 Double-unders 9 Burpees Directly Into… AMCAP 5min Max Cal Row Directly Into… AMRAP 5min 21 Double-unders 9 Burpees 1:1 Single-unders Core/Cool Down: 3-4 Rounds 20 Leg Raises or Candle Sticks 40 Crunches 60sec Side Plank (30sec each side)

Wednesday 8.5.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 2 Power Cleans + 2 Front Squats + 2 Shoulder to OH Take 12min to build to a heavy complex, 5-6sets Conditioning: AMRAP 12min 200m Run 15 Power Cleans 200m Run 15 Front Squats 200m Run 15 Shoulder to OH Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85#

Tuesday 8.4.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Toes to Bar Weighted Sit-ups Weighted Step-ups Box Jumps Burpee – Lateral/Pull-up Workout: AMRAP 12min 250m Run 20 Box Jumps 15 Toes to Bar 10 Burpee over DB* Rest 3min AMRAP 12min 250m Run 20 Weighted Step-ups 15 Weighted Sit-ups 10 Burpee Pull-ups* Rx’d: 24″/20″ Box 35#/20# DB Rx’d+: 50#/35# DB … Read more

Monday 8.3.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Take 2-3set of 3-5reps to build to your workout weight Workout: AMRAP 20min 20/14 Cal Row 16 DB Lunges 12 DB Press 8 Deadlifts Rx’d: 35#/20# Single DB (Lunge & Press) 155#/105# Deadlift Rx’d+: 50#/35# DB HSPU’s (12) 225#/155# Deadlift Notes: 1=1 on Lunge 6R/6L on Press Mindset Monday: Something … Read more

Saturday & Sunday 8.1.20 – 8.2.20

By CrossFit Lakewood

Open Gym: 9AM-12PM Saturday: For Time: 1 Mile Run 10 Rounds of 7 Thrusters 7 Pull-ups 7 Burpees 75#/55# Sunday: On the Minute x 10: 16 Single Arm Russian Dumbbell Swings (50/35) Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10: 10 Single Arm Dumbbell Strict Presses (50/35) Max Side … Read more

Friday 7.31.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Snatch High Pull 3-3-3-3, ascending 2) Power Snatch 1-1-1-1, ascending **15min time limit** Conditioning: 30-20-10 Alt. DB Power Snatch Cal Row Rx’d: 35#/20# DB Rx’d+: 50#/35# DB Cal Bike **15min time limit**

Thursday 7.30.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: KB Swings KB High Pull Sit-ups Toes to Bar Workout: AMRAP 25min 20 KB Reps* 35 Core Reps* 500/400m Row *Odd Rounds: Russian KB Swings Toes to Bar *Even Rounds: KB High Pull Sit-ups Rx’d: 53#/35# KB Rx’d+: 70#/53# KB

Wednesday 7.29.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Squat Cleans “Cindy” Workout: AMRAP 5min 400m Run 1 Round of “Cindy” Max Squat Cleans Rest 5min AMRAP 5min 250m Run 2 Rounds of “Cindy” Max Squat Cleans Rest 5min AMRAP 5min 200m Run 3 Rounds of “Cindy” Max Squat Cleans Increase Squat Clean Weight each round Rx’d: 75#/55# 95#/65# 115#/85# … Read more

Tuesday 7.28.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 2 Push Press+ 2 Push Jerks Take 10min to build to a heavy complex (4-5 sets) From ground Conditioning: 15-12-9 Push Press DB Box Step-ups Directly Into… 15-12-9 Push Jerks Box Jumps Rx’d: 75#/55# Barbell 35#/20# DB Rx’d(m): 95#/65# Barbell Rx’d+: 115#/85# Barbell 50#/35# DB  

Monday 7.27.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 3 to 4 Rounds for quality (10min time limit) 8-12 Weighted Jump Squats 8-12 Good Mornings 8-12 Bent Over Row Notes: One Barbell for all movements  Do 1st Round with Empty Barbell Weight will be taken from rig for Jump Squats/Good Morn (ground for Bent Over Row) Aim for 30% to … Read more

Saturday & Sunday 7.25.20 – 7.26.20

By CrossFit Lakewood

Open Gym: 9AM – 12PM Saturday: 3 Rounds For Time: 1 Round of “Kelly” 1 Round of “Helen” 1 Round of “Kelly”: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24″/20″) 1 Round of “Helen”: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Sunday: On the Minute x 10: 7 Burpees Max Front … Read more

Friday 7.24.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 3 Deadlifts+ 3 Hang Power Cleans+ 3 Push Jerk Take 12min Build to a heavy complex. Light -> Moderate/Heavy Conditioning: “DT” 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d(m+): 135#/95# Rx’d+: 155#/105#

Thursday 7.23.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 5 Rounds 1-Indoor Lap Walking Lunge 30 AbMat Sit-ups 30/21 Cal Row **30min Time Limit**

Wednesday 7.22.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Front Squat Burpee Box Jump Over Workout: AMRAP 5min Buy-In: 400m Run Max Rounds: 12 Front Squats 6 Burpee Box Jump Overs Rest 5min AMRAP 5min Buy-In: 400m Run Max Rounds: 9 Front Squats 6 Burpee Box Jump Overs Rest 5min AMRAP 5min Buy-In: 400m Run Max Rounds: 6 Front Squats … Read more

Tuesday 7.21.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Toes to Bar Push-press Workout: 3 Rounds 7 Deadlifts 7 Toes to Bar 7 Push Press 700m/500m Row 3 Rounds 7 Deadlifts 7 Toes to Bar 7 Push Press 700m/500m Row 3 Rounds 7 Deadlifts 7 Toes to Bar 7 Push Press Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# **25min Time … Read more

Monday 7.20.20

By CrossFit Lakewood

Warm-up: Coaches Chocie Strength: Complex: 3-Postition Power Snatch High Hang (Pockets) – Hang (Above Knee) – Floor Take 12min to build to a heavy Complex Conditioning: AMRAP 10min 60/45 Cal Row 100 Double-unders With remaining time: Max Reps Power Snatch Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# **150 Single-unders** Mindset Monday: Replace Have To with Get … Read more

Saturday & Sunday 7.18.20 – 7.19.20

By CrossFit Lakewood

Open Gym: 9AM-12PM Saturday: For Time: 800 Meter Run 15-12-9: Front Squats Pull-ups 800 Meter Run 15-12-9: Thrusters Pull-ups 800 Meter Run Sunday: AMRAP 12: Max Meter Row [On the 1:00]: 1 DB Power Clean [On the 2:00]: 2 DB Power Clean [On the 3:00]: 3 DB Power Clean [On the 4:00]: 4 DB Power … Read more

Friday 7.17.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Take 1-2 set to build to your workout weight Workout: 5 Rounds, on the 5min mark 30 AbMat Sit-ups 15 Deadlifts 21/15 Cal Row Rx’d: 135#/95# Rx’d+: 185#/135# Equal Cal Bike

Thursday 7.16.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Shoulder Press 3-3-3-3-3, Ascending Take 12min to build to a moderate-heavy 3rep Conditioning: AMRAP 15min 30 Shoulder to Overhead 30 Double-unders 30 Wall Balls 30 Double-unders 45 Single-unders Rx’d: 75#/55# Barbell 20#/14# Wall Ball Rx’d+: Do 15 HSPU’s (Strict or Kipping) instead of 30 S2OH **Shoulder Press will be taken from … Read more

Wednesday 7.15.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: AMRAP 12min 20 Russian KB Swings 20/15 Cal Row 30 Lunges -Rest 4min- AMRAP 12min 15 Burpee 20/15 Cal Row 30 Jumping Lunges 1=1 on Lunges Rx’d: 53#/35# KB Rx’d+: 70#/53# KB  

Thursday 7.14.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Power Clean Workout: AMRAP 20min 200m Run Box Jump Power Clean 200m/3/3, 200m/6/6, 200m/9/9… Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today!

Monday 7.13.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Back Squat 5-5-5-5-5, Ascending Take 12min to establish a heavy(ish) 5Rep Conditioning: For Time: 1000m Row 30 Pull-ups 50 Back Squats Rx’d: 75#/55# Rx’d+: Chest to Bar Pull-ups (30) **Back Squats will be taken from ground** **15min Time Limit** Mindset Monday: The User Interface to Reality:

Saturday 7.11.20 & Sunday 7.12.20

By CrossFit Lakewood

Workouts: Saturday: Every 3 Minutes x 7 Rounds: 400 Meter Run 12 Toes to Bar Sunday: For Time: 75/50 Calorie Assault Bike 40 Dumbbell Hang Clean and Jerks (50/35) 50 Dumbbell Box Step-ups (24″/20″) 40 Dumbbell Hang Clean and Jerks (50/35) 75/50 Calorie Assault Bike Open Gym: 9am 10am 11am Reserve your spot through Wodify!

Friday 7.10.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Hang Squat Clean Take 12min to build to a heavy single Use rep sequence: 4-3-2-1-1-1… Conditioning: 3 Rounds 15 Hang Squat Cleans 15 Lateral Burpees Rx’d: 75#/55# Rx’d+: 115#/85# **15min Time Limit**

Thursday 7.9.20

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: For Time: 50/35 Cal Row 75 Step-ups 4-Indoor Laps Farmer Carry 5min Plank Hold 4-Indoor Laps Farmer Carry 75 Step-ups 50/35 Cal Row Plank: Accumulate 5-total minutes of Plank Hold. Can be done from elbows or locked out. Rx’d: 20″ Box (men & women) 53#/35# KB’s  Rx’d+: 20″ Box (men & … Read more

Wednesday 7.8.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Push Jerk Pull-up Push-up Squat Workout: AMRAP 20min 10 Push Jerks 3 Rounds “Cindy” 250m Run Cindy= 5 Pull-ups 10 Push-ups 15 Squats  Rx’d: 95#/65# Rx’d(m) 115#/85# Rx’d+: 135#/95# 250m Run (2pts) 1st Dumpster -> Teller Stop Sign ->Inside