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 will have a post-competition BBQ and party which everyone is welcome to come to. Warm-up: 400m Run 2×20 Jumping Lunge(1=1) 2×10 Hand Release Push-up Mobility: Posterior Chain Floss Strength: 1a) 7×3 Bench press, heavy but manageable for all sets/reps, slight increase from last week 1b) 7×3 Speed Dead Lift (50% to 60% range), slight increase form last week   Notes:   Warm-up 3×3 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: 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 Unders Hand Stand Holds L-Sits Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds).Read more

Warm-up: Coaches Choice Hip Mobility 10min time limit Strength: Front Squat 5×5 @ 75% Conditioning: 6 Rounds 20cal Row 15 Burpees 2:00 time limit per round 2:00 rest after each round   If you were here last week this workout will be very similar, one person working one person resting. If you finish the 20/15 in under 2:00min keep doing burpees and accumulate bonus reps!Read more

Warm-up: 5min Double/Tripple/Single Practice Snatch technique work PVC Pass Through PVC OHS PVC Drop Snatch PVC High Hang Squat Snatch Strength: 1) 7x 2-Position Snatch (full squat), 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 snatch stick with it. 2) Thruster warm-up 3×3 Conditioning: 3 Rounds 400m Run 10 Thrusters, 115#(75#) If the weather turns for the wort in the afternoon, rowing will be substituted for the run.Read more

Warm-up: 5 min Double Under/Triple Under Practice 5 min Shoulder/Hamstring Mobility Strength: 1a) 7×3 Bench press, heavy but manageable for all sets/reps 1b) 7×3 Speed Dead Lift (50% to 60% range), slight increase form last week   Notes:   Warm-up 3×3 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 hitting a set every 60-90sec. Conditioning: AMRAP 10min 10 Pull-ups 15 Hang Power Snatch, 75#(55#) 20 Push-upsRead more