Reminder: 9am class only today. WOD: Teams of 2-3 complete the following: 1600m Run 200 Wall Balls, 20#(14#) 150 Box Jumps, 24″(20″) 100 Burpees 500ft Walking Lunge, wt. overhead, 45#(25#) Only one person can be working at a time. All reps/distances have to be done before moving on to the next movement. The run will...Read More
No 8am class today. “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-upsRead More
Warm-up/Skill: Squat Snatch WOD: 4 Rounds 10 Jerks (Push, Power or Split), 135#(95#) 200m Run 40 Sit-ups Strength: Squat Snatch 2 Reps on the min for 10min @ 65% of 1RM If you are new to the movement do a Squat Snatch from above the knees or Power Snatch to OHS.Read More
Warm-up: Coaches choice WOD: AMRAP 15min 5 Power Clean, 165#(105#) 10 Pull-ups (if you can do Muscle-ups do 2 of them, count as 5pts per rep) 15 KB Swings, 24kg(16kg) Skills: 8min Hand Stand Push-up practice. Do 30 total reps or 30 reps of one of the modifications. 8min Pistol practice Do 30 total reps...Read More
Warm-up: 2 Rounds 50 Jumping Jacks 15 PVC Pass Through 15 PVC OHS 15 PVC Thruster Pre-Game: 5min mobility/dynamic stretch 2×3 OHS and Thruster, building up to working weight WOD: 15 Rounds 3 OHS, 95#(65#) 3 Burpees 3 Thrusters, 95#(65#) Ideally try and pace yourself at 1 round per minute. You will be using the...Read More
Warm-up: Coaches choice WOD: 5 Rounds 400m Run 15 Sumo Dead Lift High-pull, 95#(65#) Strength: Squat Clean and Split Jerk 1-1-1-1-1-1 @ 85% of 1RM or add 5# to last time, done (5.21.12). Do 3×3 warm-up first. CrossFit for Hope was a huge success. As a whole we raised $2075 with some more still coming...Read More
The CrossFit for “Hope” fundraiser/workout, benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood THIS SATURDAY (June 9th). Click here for details and to register/donate. First heats will start at 10am. Team: So far we have raised $1485!! We are crushing it!! Let’s see if we can top $2000. Also, don’t forget to sign-up for...Read More
The CrossFit for “Hope” fundraiser/workout, benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood THIS SATURDAY (June 9th). Click here for details and to register/donate. First heats will start at 10am. Team: So far we have raised $1095!! We hit the $1000 goal!! Let’s see if we can top $1500. Also, don’t forget to sign-up...Read More
The CrossFit for “Hope” fundraiser/workout, benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood THIS SATURDAY (June 9th). Click here for details and to register/donate. First heats will start at 10am. Sign up sheet will be available today (first come first serve). Team: So far we have raised $720!! We are going to crush the...Read More
