Thursday 12.18.14

By CrossFit Lakewood

Warm-up: Coaches Choice Barbell: OHS, 5×3 @ 80% Warm-up with 10x bar, then 3×3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of your strategy the goal is to get 5 relatively heavy sets of 3 reps. Workout: AMRAP 15min … Read more

Wednesday 12.17.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: 2 Rounds, NFT 3 Wall Climbs (Hint: you may see these later in the week) 15 Russian KB Swings* 15 KB High Pulls* *Light weight, focusing on warming up your posterior chain. Skill: Inversion/Hand Stand Walk and Double/Triple-unders We will be focusing on these two skills for 15min today. Alternating … Read more

Tuesday 12.16.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: 2x 30/30 Squat / Hold :30sec Rest 2x 30/30 Burpee / Plank Hold (locked out) Barbell: 1) Back Squat, 5×3 @ 80% Warm-up with 3×3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of … Read more

Monday 12.15.14

By CrossFit Lakewood

Warm-up: 3min Easy Row @ 3 Then: 50ft Knee Tuck/Lunge/SLDL Barbell: 1) Split Jerk 6×2 Accumulate 6 heavy sets of 2, you may increase as you go. Warm-up w/5x Bar, 3reps , 2reps…. 2) Push-press warm-up Workout: 10x 20/10 Row @ 10 -1min Rest- 10x 20/10 Push-press, 95#/65# -1min Rest- 10x 20/10 Row @ 10 … Read more

Sunday 12.14.14

By CrossFit Lakewood

11AM: Open Gym 12PM: CrossFit Class Warm-up: Coaches Choice Workout: TBD: Come in and you will find out! Cool Down: Coaches Choice

Saturday 12.13.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: From CrossFit.com 1000m Row 30 Ring Dips 30 Sumo DL High Pull, 75#/55# 30 HSPU 30 Power Snatch, 75#/55# 30 Burpees 30 Pull-ups 30 Thrusters, 75#/55# Modifications:  Ring Dip = 60 Bench Dips HSPU = Pike Push-up or HR Push-up Pull-up = Ring Row 35min Time Limit Cool … Read more

Friday 12.12.14

By CrossFit Lakewood

Warm-up: 2000m Ski Relay (Teams of 3-4) switching every 100m Then: 2x 30/30 Push-up/Plank Hold Barbell: Bench Press, 5×3 @ 80% Warm-up with 3×3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of your strategy the goal is to get … Read more

Thursday 12.11.14

By CrossFit Lakewood

Warm-up: Coaches Choice Barbell: 1) EMOM for 7min, 4 Hang Power Snatches @ 60% Focus on the set-up after each rep 2)  EMOM for 7min, 4 Hang Power Cleans @ 60% Focus on the set-up after each rep 3) Strict Press and Weighted Lunge Warm-up Workout: AMRAP 10min 10 Strict Press, 75#/55# 10 Weighted Lunge, … Read more

Wednesday 12.10.14

By CrossFit Lakewood

Warm-up: 5min Easy Row @ 3 Barbell: Front Squat, 5×3 @ 80% Warm-up with 3×3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of your strategy the goal is to get 5 relatively heavy sets of 3 reps. Workout: 3 … Read more

Tuesday 12.9.14

By CrossFit Lakewood

Warm-up: 3min Jump Rope Practice Work on Singles, One-legged, Doubles or Triples Skill: Rope Climb, w/progression warm-up 20min Time Limit If you have rope climbs, do 2 every minute on the minute after the progression warm-up. Do for the remainder of the time (10min max). Workout: 4 Rounds 12 Power Cleans, 135#/95# (:30sec time limit) … Read more

Monday 12.8.14

By CrossFit Lakewood

Warm-up: 4 Indoor Laps 20 Jump Squats 4 Indoor Laps 20 Clapping Push-ups Barbell: Push Press, 5×3 @ 80% Warm-up with 3×3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of your strategy the goal is to get 5 relatively … Read more

Sunday 12.7.14

By CrossFit Lakewood

“Share the PAIN”: Round 3 11AM: Open Gym 12PM: CrossFit Class Warm-up: Coaches Choice Workout #1 21-15-9 Plate 2 OH, 45#/25# Burpee Sit-up Workout #2: 5 Rounds 45/15 Ski or Row (Cals) 45/15 Stick Jump 1:00min Rest Cool Down: Coaches Choice

Saturday 12.5.14

By CrossFit Lakewood

“Share the PAIN”: Round 2 9AM: CrossFit Class Warm-up: Coaches Choice Workout #1: AMRAP 12min 10 Hand Release Push-ups 20 Lunges, 1=1 30 Leg Raise -8min Rest- Workout #2: 5 Rounds P1: 20 Kettle Bell Swings P2: Dead Hang (R1, R3, R5) Slam Ball OH Hold (R2, R4) Cool Down: Coaches Choice 10AM: CrossFit Kids … Read more

Friday 12.5.14

By CrossFit Lakewood

“Share the PAIN”: Round 1 Warm-up: 2min Indoor Run Then: 2×30/30 Squat/Hold 30sec Rest 2×30/30 Burpee/Plank Hold Workout #1: 5-10-15-20-15-10-5 Ball Slam Goblet Squat 15min Time Limit Workout #2: 5 Rounds P1: 100ft (50ft Down/50ft Back) Burpee Broad Jumps P2: Plank Hold P1 does 100ft BBJ’s while P2 holds a locked out plank. Then switch, P2 … Read more

Thursday 12.4.14

By CrossFit Lakewood

Today is like any other class day. However, you will be allowed to make up 2 lifts (see below) if you missed a day this week. All class participants will be held to the standard of rowing today. No cherry picking, no excuses. Warm-up: 5 Suicides Barbell: Make-up: If you missed a day this week … Read more

Tuesday 12.3.14

By CrossFit Lakewood

Warm-up: 5min Easy Row, Ride or Ski Barbell: 1) Dead Lift Work up to a 1RM using the rep sequence:  5-5-3-3-2-2-1-1-1…… 2) Shoulder Press Work up to a 1RM using the rep sequence: 5-5-3-3-2-2-1-1-1…… 3) Power Clean Warm-up 35min time limit to complete both 1RM attempts Workout: “Power Elizabeth” 21-15-9 Power Clean, 135#/95# Ring Dip … Read more

Tuesday 12.2.14

By CrossFit Lakewood

Warm-up: 2000m Ski Relay, switching every 100m (teams of 4-5) Barbell: 1) Clean and Jerk Work up to a 1RM using the rep sequence: 5-5-3-3-2-2-1-1-1 You may do a power clean or a squat clean, then get the weight overhead using any pressing movement you choose. A squat clean and split jerk will allow you … Read more

Monday 12.1.14

By CrossFit Lakewood

Click here for Test Week schedule. Warm-up: 2min Indoor Run Then: 20 Squats 20 Push-ups Barbell: 1) Back Squat Work up to a 1RM using the rep sequence:  5-5-3-3-2-2-1-1-1…… Spotters required for all heavy sets. If you are planing on going over 315# you need to do all attempts in the squat rack 2) Bench … Read more

Sunday 11.30.14

By CrossFit Lakewood

Rest Day! Reminders: 1) Testing week starts tomorrow. I will post a tentative schedule for the week with tomorrows post (at 9pm). 2) “Share the PAIN!” coming this Friday, Saturday and Sunday. Bring in a friend / family member, spark an interest in fitness,  help change their life! 3) Sunday Classes return next week. With … Read more

Saturday 11.29.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: AMRAP 20min 10 Squat Clean Thrusters, 95#/65# 15 V-ups Run (SS and Back) Cool Down: Coaches Choice 10AM: CrossFit Kids 10:45AM: Open Gym

Friday 11.28.14

By CrossFit Lakewood

Class times today: 9am (the real 9am this time) 12pm 4pm 5pm 6pm Black Friday WOD Warm-up: 2x 30/30 Mt. Climber / Hold :30sec Rest 2x 30/30 Squat / Hold Then: 200ft Walking Lunge Then: 10min Tire Flip Relay, alternating partners every flip Workout: 3 Rounds, NFT 100ft Prowler Push, Increasing weight each round 300ft … Read more

Thursday 11.27.14

By CrossFit Lakewood

9:30AM: Earn Your Turkey Warm-up: OT’s Choice Workout: AMRAP 30min _________m Run 15 ___________ 15 ___________ Yep, it’s gonna go down like that. Cool Down: OT’s Choice

Wednesday 11.26.14

By CrossFit Lakewood

Warm-up: 3min Indoor Run Barbell: 1) Power Cleans, 6×2 @ 80% Warm-up with 2xBar, 2, 2…. 2) Shoulder Press, 75%x5, 85%x3, 95%x1+ Warm-up with: 5xBar, 5×40%, 5×50%, 3×60% Workout: AMRAP 12min 10 HSPU 150m Ski or 15cal AD (30sec time limit on both) 20 American KB Swings, 53#/35# Modification for HSPU will be 10 Partial … Read more

Tuesday 11.25.14

By CrossFit Lakewood

Schedule for Thursday, Friday and Saturday: Thursday: “Earn Your Turkey” 9:30am only, sign-up required in order participate Friday: 9am, 12pm, 4pm, 5pm and 6pm Saturday: 9am, 10am (Kids), 10:45am (open gym) Warm-up: 8min Sled Drag Relay, 100ft Backward pull, then switch partners. Increase weight as you go. Then: 50ft Lunge/Mt.Climber/SLDL Barbell: 1) Dead Lift, 75%x5, … Read more

Monday 11.24.14

By CrossFit Lakewood

Warm-up: 4min Easy Row @ 5 Then: 2 Rounds 10 Hand Release Push-ups 10 Deep Ring Rows Barbell: Bench Press, 75%x5, 85%x3, 95%x1 Warm-up with: 5xBar, 5×40%, 5×50%, 3×60% Spotters required for all sets Workout: 10 Rounds :30sec Row Sprint @ 10 1:30 Rest Durring rest, do 10 Chest and Chin 2 Deck Push-ups Score … Read more

Saturday 11.22.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: 1200m Run Workout: 5 Rounds P1: 10 Curtis P’s, 95#/65# P2: Plank Hold / Dead Hang Hold Plank Hold on Rounds 1,3,5. Dead Hang on Rounds 2 and 4 Cool Down: Coaches Choice 10AM: CrossFit Kids 10:45AM: Open Gym

Friday 11.21.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: 5 PVC Pass Through 5 PVC Snatch Grip Behind the Neck Push Jerk 5 PVC Snatch Grip High Pulls 5 PVC Hang Power Snatches Barbell: Power Snatch, 6×2 @ 80% Wam-up with, 2xBar, 2, 2…… Workout: Today’s workout is designed to be a recovery effort (similar to last Wednesday). If … Read more

Thursday 11.20.14

By CrossFit Lakewood

Warm-up: Coaches Choice Barbell: 1) Back Squat, 75%x5, 85%x3, 95%x1+ Warm-up with, 5xBar, 5×40%, 5×50%, 3×60% Spotters required for all working sets. Rest 90sec+ between efforts.  Reminder, this is not a 1RM attempt. You should still be hitting around 8reps for the last set. 2) Warm-up: Dead Lift, Hang Power Clean, Front Squat Workout: 5 … Read more

Wednesday 11.19.14

By CrossFit Lakewood

Warm-up: 3min Easy Row, Ride or Ski Then: 10 Jump Squats 10 Drop Squats 10 Jerks Barbell: Clean and Jerk, 6×2 @ 80% Warm-up with 2xBar, 2, 2…… That a full Squat Clean and Split Jerk Workout: 3 Rounds 500m Row 20 DB Snatches (10R/10L Anyway) 5 Muscle-ups Modification for Muscle-up will be 15 Deep … Read more

Tuesday 11.18.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run 2x 30/30, PVC OHS / Hold 1min Rest 2x 30/30, PVC OHS / Hold Barbell: 1) Shoulder Press, 70%x3, 80%x3, 90%x3+ Warm-up: 5xBar, 5×40%, 5×50%, 3×60% 2) OHS Warm-up Workout: 4 Rounds 12 OHS, 115#/75# (30sec Time Limit) 90sec Double under or Power Jump 2:00min Rest Score will be total Doubles … Read more

Monday 11.17.14

By CrossFit Lakewood

Warm-up: 8min Prowler Relay, no weight Then: 50ft Lunge / Single Leg DL Barbell: Dead Lift, 70%x3, 80%x3, 90%x3+ Warm-up with: 5×40%, 5×50%, 3×60% Workout: AMRAP 15min 20 Box Jumps, 30″/24″ 15 Ring Push-ups 10 Toes 2 Bar Modifications: Hand release push-up  Candle Sticks Cool Down: Banded Hamstring LAX Ball Piriformis Smash