Wednesday 6.25.14

By CrossFit Lakewood

Warm-up: 500ft Slam Ball or Med Ball Carry 400ft Farmer Carry 300ft Bear Crawl 200ft Crab Walk 100ft Lunge/Single Leg DL/Pistol (if you got them) Workout #1 AMRAP 15min 1 TGU, Right 1 Windmill, Right 1 TGU, Left 1 Windmill, Left Then 2/2/2/2, 3/3/3/3 and so on thill the 15min is up. Note: Weight must … Read more

Tuesday 6.24.14

By CrossFit Lakewood

Warm-up: 5min easy Row Then: 2x(30sec Push-up/30sec Plank Hold) 2min Rest 2x(30sec Push-up/30sec Plank Hold) Strength (Week 8, Deload) Bench Press, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 1-2sets of 5reps Conditioning: Part #1 3 Rounds 1-2-3-4-5-6 Ball Slam Broad Jump Part #2 3 Rounds 1-2-3-4-5-6 Pull-up (Strict if you can) Strict Burpee (Plank must … Read more

Monday 6.23.14

By CrossFit Lakewood

Warm-up: 5 Indoor Laps Then: 2x(30sec Squat/30sec Hold at parallel) do not hold in the bottomed out or refugee squat position 2min Rest 2x(30sec Squat/30sec Hold at parallel) do not hold in the bottomed out or refugee squat position Strength (Week 8, Deload) Back Sqaut, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 1-2sets of 5reps … Read more

Sunday 6.22.14

By CrossFit Lakewood

Warm-up: Coaches Choice 12pm: CrossFit Class For Time: 100 Dumbbell Push Press 100 Ab Mat Sit-ups 100 Dumbbell Weighted Squats (hold weight on shoulders) 100 Double Unders (sub one of the following for a modification: 100 tuck jumps, 100 jumping jacks, 200 single unders) 1pm: Open Gym

Saturday 6.21.14

By CrossFit Lakewood

9am: CrossFit Class Warm-up: Coaches Choice Workout: From Gymjones.com “Louder Then 10” 11 Rounds 5 Ball Slams, 40#/30# 10 Push-ups 15 Russian Kettle Bell Swings, 53#/35# 10am: Power Warm-up: 5min easy Ski 5min Foam Roll Power: 1a) Power Snatch, 5×3 AHAP 1b) Weighted Box Jump, 5×5, use dumbbells 2) Knee Jumps, 3×5

Friday 6.20.14

By CrossFit Lakewood

Warm-up: 45/15 Skier 45/15 Mt. Climber 45/15 Jumping Jack Then: 2x(30sec Push Press/30sec Hold Over Head) w/PVC or 15# Bar or 5#/10#/15# Dumbbells 2min Rest 2x(30sec Push Press/30sec Hold Over Head) w/PVC or 15# Bar or 5#/10#/15# Dumbbells Strength (Week 7): 1) Shoulder Press, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last … Read more

Thursday 6.19.14

By CrossFit Lakewood

Warm-up: 5 Suicides Then: 2 Rounds 100ft Lunge + Single Leg Dead Lift (no weight) 10 Off the Box KB RDL’s, light and slow Strength (Week 7): 1) Dead Lift, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Spotters required for all sets. 2) Conditioning … Read more

Wednesday 6.18.14

By CrossFit Lakewood

Warm-up: Coaches Choice Workout #1 6x(30sec Row/30sec rest) @ >150m/120m pace 4min Rest 6x(30sec Row/30sec rest) @ >150m/120m pace Score will be total meters rowed Then, 8min Rest Workout #2 6x(30sec Box Jump/30sec active rest step-ups) @ 20″ or less box 4min Rest 6x(30sec Box Jump/30sec active rest step-ups) @ 20″ or less box Score … Read more

Tuesday 6.17.14

By CrossFit Lakewood

Warm-up: 2min Row at easy pace 2min Indoor Run, down+back at easy pace 2 Rounds 3 PVC Pass Through (slow and controlled) 5 Jump Squats (explosive) 5 Tuck Jumps (explosive) 5 Push-ups (slow and controlled) Strength (Week 7): 1) Bench Press, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% … Read more

Monday 6.16.14

By CrossFit Lakewood

Warm-up: 5 Indoor Laps Then: 2×5 Wall Squats* 2×10 Air Squat* 2×5 DB Goblet Squat* 100ft Lunge w/single DB locked out overhead* *Slow and controlled on all reps Strength (Week 7): 1) Back Squat, @ 75%x5, 85%x3, 95%x1+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 95% is for max reps. Spotters required for … Read more

Saturday 6.14.14

By CrossFit Lakewood

9am: CrossFit Class Warm-up: Coaches Choice Workout: “Run/Flip/Plank” 5 Rounds P1: Run, stop sign and back P2: Tire Flip P3: Plank (ring, lockedout or elbow) P1 or the “runner” sets the pace for the team. Once P1 completes the run partners switch stations (P1 to tire flips, P2 to plank, P3 to the run), this … Read more

Friday 6.13.14

By CrossFit Lakewood

Warm-up: 45/15 Mt. Climbers 45/15 Tuck Jumps or Jumping Jacks(if you can’t do TJ’s) 45/15 Mt. Climbers Then: 2 Rounds 30sec Hand Stand Holds or Partial Wall Climb Hold 5 PVC Pass Throughs (slow and controlled) Strength: 1) Shoulder Press @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is … Read more

Thursday 6.12.14

By CrossFit Lakewood

Warm-up: 5 Suicides Then: 2 Rounds 5 Wall Squats(slow and controlled) 5 Goblet Squats(slow and controlled) 10 KB RDL’s(slow and controlled) Strength (Week 6): Dead Lift @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is for max reps. Conditioning: Workout #1 “Karen” 150 Wall Balls 15min Time Limit Workout … Read more

Wednesday 6.11.14

By CrossFit Lakewood

Warm-up: Coaches Choice Workout: 20 Atomic Sit-ups, Demo Video 30 Lunges w/Single DB or KB held overhead (15R/15L any way) 40 KB Sumo DL High Pull 50 Box Jumps, 24″/20″ (Step-off) 60 Kettle Bell Swings, 24kg/16kg (American) 70 Ab-mat sit-ups Cool Down: Rope Up/Downs, 3×7

Tuesday 6.10.14

By CrossFit Lakewood

Warm-up: 2min Row at easy pace 2min Indoor Run, down+back at easy pace 2 Rounds 5 PVC Pass Through (slow and controlled) 5 Broad Jumps (explosive) 8ft/6ft 5 Hand Release Push-ups (slow and controlled) Strength (Week 6): 1) Bench Press @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 90% is … Read more

Monday 6.9.14

By CrossFit Lakewood

Warm-up: Jump Rope: 1min Singles :30sec Right Foot :30sec Left Foot 1min Doubles Then 2 Rounds 5 Wall Squats (slow and controlled) 10 Air Squats (slow and controlled) 10 Lunges (1=1, slow and controlled) 5 Jump Squats (high and explosive) Strength (Week 6): 1) Back Squat @ 70%x3, 80%x3, 90%x3+ Warm-up with 40%x5, 50%x5, 60%x3.  … Read more

Sunday 6.8.14

By CrossFit Lakewood

12pm: CrossFit Class 2 Rounds 2min Sledge Hammer Swings 2min Burpee Box Jumps 2min KB High Pull 2min Plank 2min Ball Slams 2min Chin-ups 1pm: Open Gym

Saturday 6.7.14

By CrossFit Lakewood

9am: CrossFit Class Workout #1 AMRAP 15 Minutes: 1 Lap Outside 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Shoulder to Overhead 2 Laps Outside 2 Deadlifts 2 Hang Power Cleans 2 Front Squats 2 Shoulder to Overhead Continue progressing up in laps and reps (3,3,3,3,3 then 4,4,4,4,4 and so on) ***5 Minute … Read more

Friday 6.6.14

By CrossFit Lakewood

Strength (Week 5): 1) Shoulder Press @ 65%x5, 75%x5, 85%x5+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 85% is for max reps.  2) Dips (Matador, Ring or Bench) 3×10-20reps, rest 90sec or more between efforts Conditioning:  From CrossFit.com 500m Row 20 Paralette Hand Stand Push-ups 500m Row 20 Strict HSPU 500m Row 20 … Read more

Thursday 6.5.14

By CrossFit Lakewood

Strength (Week 5): 1) Dead Lift@ 65%x5, 75%x5, 85%x5+ Warm-up with 40%x5, 50%x5, 60%x3.  The last set at 85% is for max reps.  2) Bulgarian Split Squat, 3×10 each leg Hold for a 10 count at the bottom of the 10th rep Conditioning: From CrossFit.com 100m Walking Lunge (350ft) 800m Run (2x Stop sign and … Read more

Wednesday 6.4.14

By CrossFit Lakewood

Strength Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Shoulder 2 OH Bar does not touch the ground. 15min time limit, building up to a heavy complex. Bar does not touch the ground. Conditioning: 50-40-30-20-10 Sit-ups Kettle Bell Swings (American Swing, arms locked at top), 24kg/16kg Go fast!

Tuesday 6.3.14

By CrossFit Lakewood

The second month of our strength cycle kicks-off today. You will notice that the movements will be on different days for the next 4 weeks. Also the percentages will reset to the same as week 1. In regards to increasing weight (this is important, so read carefully). You may increase you Training Max ( the … Read more

Monday 6.2.14

By CrossFit Lakewood

The second month of our strength cycle kicks-off today. You will notice that the movements will be on different days for the next 4 weeks. Also the percentages will reset to the same as week 1. In regards to increasing weight (this is important, so read carefully). You may increase you Training Max ( the … Read more

Sunday 6.1.14

By CrossFit Lakewood

12pm: CrossFit Class Workout #1: AMRAP 10 minutes 25 Ground to Overhead with Plate 50ft Overhead Lunges with Plate 25 Russian Twists with Plate 50ft Overhead Lunges with Plate   5 Minute Rest   Workout #2: AMRAP 10 minutes 25 Dumbbell Push Press 50ft Broad Jumps 25 Sit-ups 50ft Broad Jumps 1pm: Open Gym

Saturday 5.31.14

By CrossFit Lakewood

9am: CrossFit Class AMRAP 25min (Teams of 2) 400m Run, w/med ball, 20#/14# 30 Thrusters, 75#/55# 20 Burpee Box Jumps, 24″/20″ 10am: OLY Warm-up: 10min foam roll or mobility OLY: 1) Establish a 3RM Snatch (15min time limit, no more then 3 heavy attempts) 2) Establish a 2RM Clean + 1 Jerk (15min time limit, … Read more

Friday 5.30.14

By CrossFit Lakewood

Strength (Week 4, Deload): 1) Bench Press, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 2-3set of 5reps 2a) Rope Up/Downs 3×7 Starting on the ground, flat on your back heals being the pivot point , pull yourself up on the rope to a standing position then lower yourself back down. 2b) Alternating Dumbbell Curls, 3×10-20 … Read more

Thursday 5.29.14

By CrossFit Lakewood

Strength (Week 4, Deload): 1) Dead Lift, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 2-3set of 5reps 2) Back Squat, 40%x5, 50%x5, 60%x5 Warm-up as needed with light weight, 2-3set of 5reps Conditioning: 4 Rounds NFT* 100′ Prowler Push 200′ Farmer Cary 200′ Bear Crawl NFT=Not for time. Also, no score on this one.

Wednesday 5.28.14

By CrossFit Lakewood

Strength: 1) EMOM for 7min, 3 Power Snatches, @ 60%-70% 2) EMOM for 7min, 3 Power Cleans, @ 60%-70% Conditioning: AMRAP 12min 20 DB or KB Snatch (10R/10L Any way) 20 Jumping Lunges 30 Ab-Mat Sit-ups Remember that this is a deload week. Weight should be manageable and intensity around 80%.

Tuesday 5.27.14

By CrossFit Lakewood

This will be a Deload week. The objective is to recover from the 3 prior weeks of training. You will not be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training. Strength (Week 4, Deload): 1) Shoulder … Read more

Monday 5.26.14

By CrossFit Lakewood

Instructions for “Murph” Due to the volume of time it takes to complete Murph we are asking participants to arrive at least 10min early to begin warming up. There will not be a standard group warm-up, instead we will have a short warm-up written on the board that you will be responsible for doing on … Read more

Sunday 5.25.14

By CrossFit Lakewood

Rest Day! Great article from the CrossFit Journal. A must read with “Murph” coming up tomorrow. Click here