Posts Tagged ‘The Numbers’

Workout of the Day

WOD
30 Wall Balls, 20#/14#
30 Box Jumps, 24″/20″
30 Power Snatches, 115#/75#

Strength
Jump Squats w/weight 4 sets 8-12 reps

Advertisements

Workout of the Day

WOD #1
5 Rounds
10 Front Squats (135#, 95#) / 10 Pull-ups / 150m Run

WOD #2
1000m Row

Workout Of The Day
5 Rounds
12 Kettle Bell Thrusters, each hand (24kg, 16kg) / 15 Pull-Ups / 30 Double Unders

There are two new members to the “Hand Tear” club!! Welcome, ladies 🙂

CrossFit, Smashby Training, CrossFIt Lakewood, Jess Hand Tear

Torn hands, but all smiles!

CrossFit, Smashby Training, CrossFIt Lakewood, Janna Hand Tear

Love the enthusiasm!

Workout of the Day

Strength:
Sumo DL High pull 3×3 warm-up, 3×8 working

WOD:
21-18-15-12-9
200m Run / Wall Ball (20#, 14#) / Box jump (24″, 20″)

Wes is getting stronger and stronger by the week. Awesome stuff!

Workout of the Day

Strength:
Clean and Jerk 3×3 Warm-up, then 8×1

WOD:
15-10-5
Clean and Jerk (155#, 105#) / Burpee

SUNDAY FUNDAY!!

Workout #1

Overhead Med Ball Wall Sits!

CrossFit, Smashby Training, Sunday Funday, Wall Sits

That's a lot of Wall-Sitters!

Workout #2

Not much else you can say about today’s workout….

Workout Of The Day:
150 Box Jumps / 1200m Run

Everyone went higher than they usually do on Box Jumps, and Megan.. jumped on the tires!

Workout of the Day

Strength:
Push-press 3×3 warm-up, 8×1 establish a max

WOD:
As Many Rounds As Possible in 8 minutes
100m Med Ball Carry/Slam Ball carry / 8 Thrusters, 115#/75# / 15 Hand release push-ups

Today was a pretty standard day at CrossFit Lakewood.

Get here. Warm up. Lift heavy things. Work out. Recover. Leave.

If in the process you happen to PR and pull more weight off of the ground than you ever have before, welllllllllll, that’s just icing on the cake!

CrossFit, Smashby Training, CrossFit Lakewood, Raining PR's, Alon Deadlifts 365

Oh that? It's just Alon pulling 365lbs!!

For the workout, you had a basic pull/push couplet. That means for 5 rounds you would do 15 reps of a pull movement (deadlifts, in this case), immediately followed by 15 reps of a push movement (wall balls). I liked this workout, and from the looks of it, a lot of you did, too!

Great job today, team.

Workout of the Day

Strength:
Dead Lift 3×3, 8×1 establish a max

WOD:
5 Rounds for Time
15 Deadlifts (135#/95#) / 15 Wall Balls (20#/14#)


Double-workout Thursdays are AWESOME! The first one was all-out 50m sprints. Ten of them! Then the second workout was what Orion likes to call “A GRIP BUSTER!!” Toes-to-bar and Kettlebell swings.

Form on all of these movements is improving so much across the board. Well done, team!

WOD #1:
10 x 50m Sprint 1:00 rest per effort

WOD #2:
As Many Rounds As Possible in 10 Minutes:
8 Toes 2 Bar / 16 KB Swings (24kg/16kg)