Warm-up: 2 Rounds 200m Run 10 Deck Squats 10 Hand Release Push-ups 10 Split Jumps (aka Jumping Lunges), Right + Left =1 10min Time Limit Strength: 1) 15min to establish a 1RM Front Squat 2) 15min to establish a 1RM Bench Press 3) 15min to establish a 1RM Dead Lift Notes: 15miin time...Read More
Conditioning 1: Row 5K Conditioning 2: “Annie” 50-40-30-20-10 Double Under Sit-ups Notes: Due to the time constraints of the 5K, we are going to jump right into things. You will have a couple of minutes to get ready but I would highly recommend showing up early to get warmed-up. Rowing needs to be...Read More
Warm-up: 5 Laps(inside) 2×5 Wall Squats 2×10 PVC Pass Through 2×10 PVC Overhead Squat 2×10 PVC Good Mornings Wrist stretch/mt. climber stretch 10min time limit Strength: 1) 12min to establish a 1rep max Snatch 2) 12min to establish a 1rep max Clean and Jerk Notes: The Snatch can be a Power Snatch or a...Read More
Humble Beginnings Today marks the 3 year anniversary of CrossFit Lakewood. I wanted to take a moment and thank all of you who have supported me in living the American Dream. The past 3 years have been an amazing ride. I’m truly grateful for the the people I have met and the lives I have been able to change...Read More
STANDARDS We are wrapping up our 10th week of our strength training cycle. There have been some huge gains by a lot of you. Your hard work and dedication have paid off. Next week we will be doing some testing. With that being said many of you have been asking me what is a good...Read More
Friday will be the last day to order a T-shirt or Hoodie. If you placed an order and haven’t paid yet please bring that in before Friday. Thanks! Warm-up: Ladder Drills Conditioning: 4 Rounds 20 Ball Slams 2:00min Burpee Broad Jumps 2:00 REST!Read More
Warm-up: 3 Rounds 1:00min Hard Row/Airdyne 20 Sit-ups 10 Burpee Tuck Jumps Strength: 1a) 6×2 Sumo Dead Lift @85% 1b) 6×2 Push Press @85% Do 3×2 warm-up for each movement Slight increase from last week. Conditioning: 3 Rounds 400m Run 21 Wall Balls, 20#(14#) 12 Toes 2 Bar (18 Leg Raise to Bar) Hard Work....Read More
We will start to take the pre-orders for the T-Shirts and Zip-up Hoodies tomorrow. The sheets will be at both gyms. You may try on the shirts/hoodie to get the right fit. Cash or check written to Orion or Greg. T-Shirts: 1 for $25 or 2 for $40 Hoodies: $50 each Warm-up: 2×5 Wall Squat...Read More
Warm-up: Squat Snatch Drills Strength: 1) 5×3 1 Power Snatch + 1 Over Head Squat 2) 5×1 Squat Snatch, working up to a heavy single No warm-up necessary, the 5×3 will be the primer for the Squat Snatches Conditioning: 3 Rounds 10 OHS, 95#(65#) 50 Double-unders or Tuck Jumps If you can OHS more then 185#(125#),...Read More
Veterans Day Workout “1775” 4 Rounds 17 Burpee-pull-ups 75 Squats November 10, 1775 marks the inception of the Marine Corp. If you can not do burpee-pull-ups do 17 pull-ups and then 17 burpees or vice versa Thank you to all the men and women who have and currently defend this country and our way of...Read More
