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 or 30 reps of one of the modifications (that’s 15 each leg).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 same bar for the OHS and Thruster, weight must be the same for both movements. Only grab 5 poker chips for keeping track of rounds. Strength: Back Squat  5-5-5-5-5+ ASS 2 GRASS, working at 65%-75% Warm-up with 2×3 firstRead 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 in. Thanks to everyone who donated money and left it all out there on the WOD. This just proves how special our community is and what can be accomplished when we work together for a common goal. Thanks to Mike Berkow for taking some awesome pics. To view click here. And now the faces of CrossFit……Read more

No classes today. Come to CrossFit Lakewood for the CrossFit 4 Hope workout starting at 10am.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 the workout!   Warm-up: 3 Rounds 200m Run 15 Jump Squats 10 Burpees WOD: AMRAP 25min 25 Wall Balls, 20#(14#) 30 Sit-ups 35 Double Unders or Tuck Jumps 100ft Bear CrawlRead more