Warm-up/Mobility: Coaches Choice Strength: 1) 6x 3 Cleans (Full Squat) + 1 Jerk (Split) @ 60%-70% Warm-up with 2-3 sets of the complex. Work within your skill set, an example would be: 3 high-hang power cleans + 1 push-press Conditioning: 3 Rounds 50 Doubles or 50 Tuck Jumps or 150 Single Unders 5 Wall Climbs...Read More
Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1a) Bench Press 3×10 @ 70% 1b) Dead Lift 3×10 @ 70% Notes: Warm-up 2×5 for each movement first Movements will be in a “super set”, meaning bench press right into dead lift. Hence the 1a and 1b. Work in groups, Ideally you should be...Read More
Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) 7×3 Power Cleans Warm-up with 2×3 first, working weight should be in the 60%-70% range Workout 1: 5x200m run 2:00 Rest between efforts Each round should be an all out effort If weather turns nasty, 5x250m row Workout 2 (if time): 300sec Plank Hold (that’s 5min kids)...Read More
Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) Front Squat 5×2 @80% Warm-up: 3×2 2) Thruster Warm-up 3×3 Conditioning: 3 Rounds 15 Pull-ups 10 Thrusters, 115#(75#) 25 Hand Release Push-ups Morin, getting the bar high on a power cleanRead More
Warm-up: Coaches Choice Strength: 1) 7x 1 Power Snatch + 2 Behind the Neck SN Grip Push Press, 60%-70% Warm-up as needed, you may go up in weight over the 7 sets, form needs to stay spotless 2) Kettle Bell Swing warm-up 2×5 increasing to workout weight Conditioning: 3 Rounds 400m Run 21 Kettle Bell...Read More
Warm-up: 200m Run 5 Wall Climbs or partial wall climb 20 Jumping Lunges (1=1) 20 Tuck Jumps Hip Mobility Strength: 1) HBBS 5×2 @80% Conditioning: AMRAP 10min 6 Hand Stand Push-ups 30 Weighted Lunges, Barbell in front rack, 75#(55#) 60 Doubles or Tuck Jumps or 120 Single Unders The 330 competition was AMAZING. Great job...Read More
Good Luck to Liz and Tim competing tomorrow at Lakewood at The 330 challenge!! Also congratulations to Aubrey, Megan, Adam #2, and Patrick (Downey) who graduated from the Colorado School of Mines today! We will miss you guys around the gym but wish the best of luck! Warm-up: Coaches Choice Conditioning: 10-9-8-7-6-5-4-3-2-1 -Ball Slams -Goblet Squat w/ slam ball...Read More
We will post the heat times for the 330 Competition at CrossFit Lakewood Friday afternoon. Plan on arriving at 10am for workout explanation, range of motion, judging standards and national anthem. First heat will start at 10:30am. All members of CrossFit Lakewood and CrossFit Golden are encouraged to come cheer on their fellow CrossFitters. We...Read More
Warm-up: Ladder Drills Strength: 7x 2-Position Power Clean, heavy but perfect Position 1 will be from the ground, position 2 will be from 2″ above the ground, think below the knee. Work within your skill set, if you are perfecting the hang power clean stick with it. Skill: 18min to work on Triple/Double...Read More
