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#

Monday 2.1.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Back Squat 3-3-3-2-2-1 Take 15min to build to a heavy 1Rep (1 Attempt) **Spotters Required For Heavy Attempt(s)** Rest 2-3min per set  Conditioning: AMRAP 10min 10 DB Devil Press 10 DB Weighted Lunge 10 Toes to Bar Rx’d: 35#/20# Single DB Rx’d+: 50#/35# Single DB One-Arm DB Overhead Lunge  Notes: 10 … Read more

Saturday & Sunday 1.30.21 – 1.31.21

By CrossFit Lakewood

Open Gym: 9AM-12PM Saturday & Sunday Workouts: Martin For time, with a partner: 2,000m Row 100 Bodyweight Deadlifts 50 Thrusters, 95#/65# 1,000m Row 100 Hand-release Push-ups 50 Pull-ups 500m Row 100 Sit-ups 100 Wall Balls, 20#/14# If Solo: Cut all the reps in half   5 Rounds 30/24 Cal Row or Bike 30 Wall Balls … Read more

Friday 12.29.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Overhead Squat 9-9-7-7-5-5 Ascending Modify moment with: Front Squat Conditioning: AMRAP 10min 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Modified movements: Front Squat (9) Power Cleans (6)

Thursday 1.28.21

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: [Teams of 2] AMRAP 20min Partner 1: Max Cal Row Partner 2: 2 Rounds 20 Sit-ups 10 Push-ups * Switch Stations After 2 Rounds of Sit-ups + Push-ups * Score is Total Cals on the Rower Rx’d+: Cals on Bike Weighted Sit-ups (10), 50#/35# -OR- GHD Sit-ups (10) Ring Push-ups

Wednesday 1.27.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Weighted Lunge 10-10-10-10 5ea leg, ascend in weight as needed Back rack position **After each set** Do 15-20 Banded Good Mornings Conditioning: AMRAP 15min 24 Wall Balls 20/14 Cal Row 16 DB Reps* *Alternate DB movements each round 1st Round: Single Arm DB Hang C&J (8R/8L any way) 2nd Round: Single … Read more

Tuesday 1.26.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 3 Push Press+ 3 Push Jerk 12min to build to a heavy complex Weight will be take from rack Skill set modification/progression: Scaled: 6 Push Press Rx’d+: 3 Push Press + 3 Split Jerk Conditioning: AMRAP 10min Box Jump Overs Toes to Bar Shoulder to Overhead Pull-up 3/3/3/3, 6/6/6/6, 9/9/9/9… … Read more

Monday 1.25.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Power Clean Take 10min to build to a moderate/heavy 3Rep Conditioning: 21-15-9 100 Double Unders Power Cleans Lateral Burpees 1.5 Single Unders (150) Scaled: 95#/65# Rx’d: 115#/85# Rx’d (m): 135#/95# Rx’d+: 155#/105# Note on how to: 100 DUs / 21 PC / 21 L. Burpee 100 DUs / 15 PC / … Read more

Saturday & Sunday 1.23.21 – 1.24.21

By CrossFit Lakewood

Open Gym: 9AM – 12PM Saturday: “16.4” AMRAP 13min 55 Deadlifts 55 Wallballs 55 Cal Row 55 Handstand Push-ups Weight: 225#/155# Sunday: Strength: Shoulder Press 3-3-3-2-2-2-1-1-1 Conditioning: AMRAP 15min 21/15 Cal Row 30 Sit-ups 9 Push Press Rx’d: 95#/65# Rx’d+: Equal Cal Bike GHD Sit-ups (15) 115#/85#

Friday 1.22.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Hang Power Snatch Workout: AMRAP 25min Buy-In: 1500m/1200m Row [Remaining Time Max Rounds] 1 Round of “Cindy” 30 Double Unders 5 Hang Power Snatch 1.5x Single-unders (45) Rx’d: 75#/55# Rx’d: 95#/65# Rx’d+: Buy-in: 3,000m/2,500m Bike 115#/85#

Thursday 1.21.21

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Row Walking Lunge Single Arm DB Devil Press Workout: AMRAP 20min 500m Row 1-Lap Walking Lunge 16 DB Devil Press Rx’d: 35#/20# Single Arm DB Devil Press (8R/8L anyway) Rx’d+: 50#/35# Single Arm DB Devil Press (8R/8L anyway)  

Wednesday 1.20.21

By CrossFit Lakewood

Warm-up: Coaches Choice Macho Man Prep: 3-Sets to build to your workout weights Macho Man= 3 Power Cleans 3 Front Squats 3 Push Jerks Workout: AMRAP 5min 40/30 Calorie Row 20 Box Jump Overs AMRAP “Macho Man” Rest 5min AMRAP 5min 30/21 Calorie Row 15 Box Jump Overs AMRAP “Macho Man” Rest 5min AMRAP 5min … Read more

Tuesday 1.19.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 3 Rounds, for quality 10-15 Floor Press (ascending) 10-15 Plank Pulls (aka: Australian Rows) 20-25 Banded Tricep Pull Downs 1:00min Rest Rest as needed between movements/rounds (~4min/round) 12min time limit Conditioning: AMRAP 12min 250m Row 30 Double Unders 10 Burpees 1.5x Single Unders (45) Rx’d+: 500m Bike 15 Triple Unders or … Read more

Monday 1.18.21

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Power Snatch + 3 Overhead Squats 10-min (5-6sets) to build to a heavy complex Modified movements: 1 Power Clean + 3 Front Squats Conditioning: AMRAP 15min 21 Wall Balls 12 Power Snatch 15 Toes to Bar 12 OHS Rx’d: 20#/14# WB 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Modified movements: Power … Read more

Saturday & Sunday 1.16.21 – 1.17.21

By CrossFit Lakewood

Announcement: 🚨STARTS TODAY🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: LAST CALL) Open Gym: 9AM-12PM Saturday: 5 Rounds 21/15 Cal Bike 15 Burpees 9 Power Clean Rx’d: … Read more

Friday 1.15.21

By CrossFit Lakewood

Announcement: 🚨STARTS TOMORROW🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 2 remain) Warm-up: Coaches Choice Strength: Complex: 3 Front Squats + 3 Push Press Take 6sets to … Read more

Thursday 1.14.21

By CrossFit Lakewood

Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Prep: Double Unders Ab-Mat Sit-ups KB SumoDL High Pull Burpee … Read more

Wednesday 1.13.21

By CrossFit Lakewood

Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Workout: 4 Rounds on the 5min mark 20 Alt. DB … Read more

Tuesday 1.12.21

By CrossFit Lakewood

Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Strength: Complex: 3 Deadlifts 3 Hang Power Cleans 3 Push … Read more

Monday 1.11.21

By CrossFit Lakewood

Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Strength: 1) Back Squat 5-4-3-3-3 Ascending 2) Weighted Lunge 5ea-5ea-5ea-5ea … Read more

Saturday & Sunday 1.9.21 – 1.10.21

By CrossFit Lakewood

Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Open Gym: 9AM-10AM Saturday: “Marston” AMRAP 20min 1 Dead Lift, 205#/175# 10 Toes to … Read more

Friday 1.8.21

By CrossFit Lakewood

Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 14 remain) Warm-up: Coaches Choice Prep: Squat Clean 2-3sets of 3-4reps building to your workout weight … Read more

Thursday 1.7.21

By CrossFit Lakewood

Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Prep: Step-ups Hand Release Push-ups Kettle Bell Swings Workout: [Teams of … Read more

Wednesday 1.6.21

By CrossFit Lakewood

Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Strength: Front Squat Take 6sets to build to a heavy 3Rep … Read more

Tuesday 1.5.21

By CrossFit Lakewood

Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Prep: Power Clean 4sets of 3-4reps building to your workout weights … Read more

Monday 1.4.21

By CrossFit Lakewood

Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Prep: Wall Ball Power Snatch Box Jump Push Press Workout: “Sore … Read more

Thursday to Sunday 12.31.20 – 1.3.20

By CrossFit Lakewood

New Years Schedule: Thursday (31st): Open Gym 9am-12pm Friday (1st): Open Gym 9am-12pm Sat & Sun: Open Gym 9am-12pm Thursday: Part 1: AMRAP 17min 20 Russian KB Swings 20 Wall Balls 20/15 Cal Row Rest 3min Part 2: AMRAP 17min 40 Walking Lunges 30 Sit-ups 20/15 Cal Row 10 Burpee Pull-ups Rx’d: 53#/35# KB 20#/14# … Read more

Wednesday 12.30.20

By CrossFit Lakewood

Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 18 remain) **Details below** New Years Schedule: Wednesday (30th): No 6:30pm class Thursday … Read more

Tuesday 12.29.20

By CrossFit Lakewood

Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 18 remain) **Details below** New Years Schedule: Wednesday (30th): No 6:30pm class Thursday … Read more

Monday 12.28.20

By CrossFit Lakewood

Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Dec. 31st: $129) Click HERE to sign-up! (spots are limited: 18 remain) New Years Schedule: Wednesday (30th): No 6:30pm class Thursday (31st): Open … Read more

Thursday to Sunday 12.24.20 – 12.27.20

By CrossFit Lakewood

Christmas Schedule: Thursday (24th): Open Gym 9am-12pm Friday (25th): Closed Sat & Sun: Open Gym 9am-12pm Thursday: “12-Days of Christmas” 1 150m Row or Ski or Bike(300m) 2 Muscle-ups (Bar or Ring) 3 HSPU’s 4 Power Cleans 5 Goblet Squats 6 Push-ups 7 Power Snatches 8 Box Jumps 9 Push-press 10 KB Swings 11 Thruster 12 Burpees Barbell … Read more