Thursday 2.13.14

By creatency

Workout #1: Suicides: 1 to 5 to 1 1 Suicide :30sec Rest 2 Suicide :30sec Rest 3 Suicide :30sec Rest 4 Suicide :30sec Rest 5 Suicide :30sec Rest Then back down to 1 with same rest intervals. Rest will start when last person finishes their suicide. Workout #2 5 Rounds 45sec Burpees-Box Jump 15sec Rest … Read more

Wednesday 2.12.14

By creatency

Strength: 1a) Bench Press 3×5, @80-85% *Take 1-3 warm-up sets of 3-4 reps before starting super set 1b) Kettle Bell Romanian Dead Lifts 3×10-15 reps Conditioning: 500m Row 21 KB Swings 21HSPU 500m Row 15 KB Swings 15HSPU 500m Row 9 KB Swings 9HSPU *25min time cap

Tuesday 2.11.14

By creatency

Strength: 1) Back Squat 3×8, AHAP *Take 1-3 warm-up sets of 5-6 reps 2) Clean and Jerk (power clean to push jerk) warm-up, 3×3 Conditioning: “13.4” As many reps as possible in 7min of: 3 Clean and Jerks, 135#(95#) 3 Toes to Bar 6 Clean and Jerks, 6 Toes to Bar 9, 12, 15, an … Read more

Monday 2.10.14

By creatency

Strength: 1) 3×10 Overhead Lunge, increase from last week *Take 1-2 warm-up sets 2) Power Snatch warm-up, 3×3 Conditioning: 7 Rounds (20.5min total) 30sec Max Rep Power Snatch, 135#(95#) 30sec Rest 30sec Max Cal Airdyne or Row 30sec Rest 30sec Max Rep Pull-ups (muscle-ups if you got them) 30sec Rest *Score will be total reps … Read more

Saturday 2.8.14

By creatency

Today at 11:30am CrossFit Lakewood will be hosting guest speaker Dr. Scott Sheil-Brown from Cherry Creek Sport and Spine Clinic. He will be giving a hands on lecture about how athletes and members can be proactive in their CrossFit routines to prevent and decrease the chances of being injured, and how coaches can help guide … Read more

Friday 2.7.14

By creatency

Strength: 1) Back Squat – 12 min to work up to a 2RM Spotters required for heavy attempts 2) Dead Lift warm-up – 3×3 Conditioning: “11.2” AMRAP 15 min – 9 Dead Lifts @ 155# (105#) – 12 Hand Release Push-ups – 15 Box Jumps @ 24″ (20″)

Thursday 2.6.14

By creatency

Workout #1 As many down and back farmer carries as possible in 12 min *After every 2 (unbroken) down and backs do 20 Tuck Jumps Workout #2 – Burpee Shuttle Runs, 15 min time limit – 1 Burpee, then run down / 1 Burpee, then run back Rest :30 sec – 2 x (2 Burpees, … Read more

Wednesday 2.5.14

By creatency

Strength: 1a) 3×3 Shoulder Press, AHAP, increase from last week 1b) 3×10 Good Mornings, increase from last week Take as many warm-ups as needed before starting the super set, ideally use the same bar. 2) Power Snatch Warm-up, 3×3 Conditioning: 3 Rounds – 10 Power Snatch (115#/75#) – 10 HSPU – 500m Row (2 min … Read more