04092014

Barbell:
Snatch 3x3 @ 75%

Strength:
Bench 5x5 @ 75%

Conditioning:

AMRAP 15
5 Hang Snatch 75#
10 Burpees ofver bar
15 Air Squats

be on the look out from the Dead Nation - vlogs 'a coming...

04082014

Barbell:

Clean + Jerk (3 count pause at the knee) work to heaviest 2+1
Clean + Jerk (3 count pause at the knee) 1x2+1 @ 95% of above, 1x2+1 @ 90%

Strength:
3x2 HBBS @ 90%

Conditioning:
Jackie
1000m row
50 thrusters 45#
30 pull ups

03272014

Barbell:
5x1+2 Power Clean + Push Jerks
5x3 jerks

Strength:
4x3 Deadlifts @ 90%
4x3 Front Squats @ 90%

Conditioning:
For time:
21 thrusters 95#
21 burpees
18 thrusters 95#
18 burpees
....
....
3 thrusters 95#
3 burpees

or

21-15-9
Thrusters 95#
Burpees

Chelsea Exclusive:
run

03262014

Barbell:

5x2 - Hang Power Snatch @ 70%

4x5 @ Snatch Pull (Banded)

Strength:

Bench Press
1x1 @ 100%
5x3 @ 87.5%

WOD:

4RFT
5 Power Cleans @ 95
10 Thrusters @ 95
15 Box Jumps 24 inches

1 minute rest then
3 min row for MAX distance

Cash Out:
9 Sets of pull ups (3 regular, 3 chin, 3 wide)
1 regular 1 chin 1 wide x 3 (do same amount for all)*trapz try 6 out*

3x 8 weighted dips
3x15 ebs

READ THIS
http://catalystathletics.com/articles/article.php?articleID=1787

03252014

Barbell:

5x1+2 - 1 Hang Clean + 2 Jerks

4x5 - Bent Over Rows

Strength:

4x3 - Back Squat Last @ 90%

WOD:

AMRAP 12

4 DL @ 95
8 Lunges @ 95
12 T2B
24 DU's

Cash Out:
Pyramid Style Pull-ups you already know the deal
4x10 Leg Raises

03212014

Barbell:

4x3+1 - Power Cleans + Push Jerk @ 75%

Strength:

3x3 - Front Squat , Last set @ 75%

3x3 - Deadlift , Last set @ 75%

WOD:

Open Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Cash Out:

9 x Max Pull Ups (talk to me about this)
3x20 sit ups

Next week were going to be starting the armstrong pull-up program and following it strictly in our cashout every day. Also, I am thinking about changing the structure of our programming to have a third squat day.

check this link:
http://armstrongpullupprogram.com/wp-content/uploads/2013/07/Armstrong-Pullup-Program-Printable-Tracker.pdf

03182014

Barbell:
7x1 Hang clean + jerk
4x3 jerks

Strength:
3x3 HBBS @ 75%

Conditioning:
AMRAP 10
5 Bar facing burpees
10 FS 95#/65#
15 kbs 24kg




Danny with the big 300# Jerk!!!

03172014

Barbell:

7x1 - Hang Snatch

4x3 - 3 pause snatch pull(2 " from floor, below knee, hip)

Strength:

3x3 - Strict Press @ 75%

WOD:

5,4,3,2,1
clean @ 115
10,8,6,4,2
S2O
12 box jumps

Cash Out:
5x8 Press @ 50%
5xfail Pull ups

03142014

This is the swang for either Thursday or Friday, workout one day, rest the other.

Barbell:
5xSHANKLE COMPLEX

Strength:
5x3 FS @ 80%
5x3 Deadlifts @ 80%

Conditioning:
AMRAP 12
3 cleans 155#
6 k2e
9 KBS 52#

or

Grace
For time:
30 C&J 135#

Cashout:
make up missed cashouts

Enjoy some PIE on PI day

03122014

Barbell:
4xNORTH COMPLEX (SNATCH HIGH PULL, SNATCH, OHS) AHAP - focus on controlling the bar at all times
4x3 Snatch Balance

Strength:
Bench heavy single @ 95%
3x5 Bench @ 82.5%

Conditioning:
8 row sprints
1 min on 1 min off

part 2: make up a missed workout, or do an additional light conditioning

Cashout:
Pull up ladder
make up any missed cashouts, or gymnasty

03112014

Barbell:
4x2+1 Clean and Jerk (2rm)
4x3 heavy jerks from blocks

Strength:
5x3 HBBS @ 80%

Conditioning:

3 Rounds for Max Reps
1 min Burpees
1 min Thrusters (45/30)
1 min Box Jumps (24/20)
1 min KB Swings (24/16)
1 min DU
1 min Rest

Cash Out:
Band Pull Throughs 3x10
Dips 3x8
Handstand practice 10 mins

THE BOIZ GOIN' HEAD 2 HEAD

03102014

Monday March 10th, 2014

Barbell:

4x2 - Snatch from floor (HEAVY AS ALL HELL)

4x5 - Snatch Deadlift

Strength:

5x3 - Strict Press @ 80%

WOD:

100' Walking Lunges

50 Push Ups

25 K2E

50 Air Squats

25 Pull Ups

50 Sit Ups

100' Farmers Carry

Cash Out:

5x7 @ 50% Press

5xFail Pull ups (1 Minute Rest)

03072014

Friday, The 7th of March

Barbell:

4x2 - Power Clean & Push Jerk (2RM)

Strength:
FOR SPEED
5x3 - Front Squat(last 2 sets @ 70%)

5x3 - Deadlfit(last 2 sets @ 70%)

WOD:
14.2

Check the games website, this ones a bit tricky to write.

Cash Out:
adductor/abductor
EBbbs

03062014

REST DAY.

03052014

Wednesday, the 5th of March

Barbell:

4x2 - Power Snatch(2RM)

4x3 - Snatch Balance

Strength:

Heavy Single @ 100%
then
5x3 @ 90%

Metcon:

1000m Row
then
18-12-6
Push-Ups
9-6-3
Snatch @ 135
then 100 DU's

Cash Out:
Pull-Up ladder, 3x6 Dips(weighted)

Trapz Exclusive:

12m AMRAP

150 wall balls
90 DU's
30 Muscle Ups

03042014

Barbell:
7 x SHANKLE COMPLEX [1 deadlift, 3 pulls, 1 squat clean, 2 jerks]


Strength:
4x3 HBBS @ 70%

Conditioning:
4 Rounds for time:
8 Thrusters (95)
8 bar facing burpees
8 pull ups

Trapz Exclusive:
Crossfit.com wod 3-4-14
5 rounds for time:
1000 m row
30 hip extensions
30 GHD situps

Cashout:
abductor
back flipz

03032014

OK we are back boys! no more bull shit.

Barbell:
4x1 - 3 Position Snatch(floor,hang(below knee), hang)

4x5 - Snatch grip DL

Strength -
4x3 - Strict Press @ 70%

WOD:

AMRAP 8
5 DL @ 115
7 Box Jumps @ 24
9 T2B

Cash Out:
Press 5x6 , 60% ,
3xfail strict pull ups

Trapz Exclusive:
consult at the gym

02282014

OPEN SEASON BABY!

quit yr drinkin' this weekend and do the open wod.

Barbell:
7x1 Clean and Jerk

Strength:
2x5 FS @ 80%
2x5 Deadlift @ 80%


Conditioning:
Open WOD 14.1
http://games.crossfit.com/workouts/the-open/2014#tabs-1

AMRAP 10
30 DU
15 Snatches 75#

At the time of posting, a member of our box, Crossfit Lionheart, is #1 in mid atlantic region! Let's hope to see more at the top of the leaderboard from CFL.

02272014

As you know today is a Rest Day.

Also today is the announcement of the first open wod!

its going to be a fun five weeks, "It's go season."

02262014

Barbell:

7x1 - High Hang Snatch

4x5 - Pendlay Row

Strength:
Bench
Heavy Single @ 97.5
5x3 @ 87.5

WOD:

20 minute EMOM
1 Snatch
2 OHS
10 Double Unders

Cash Out:
3xMax push-ups
3xMax pull-ups
Lever progression

Trapz Wod:

6 Rounds 1:1 rest
250m row
then
2 minute amrap
Burpees

he is 13 years old!

02252014

Barbells:
4x2 Clean and Jerk
4x3 clean pulls @ 110% or AHAP

Strength:
4x5 HBBS @ 80%

Conditioning:
For time:
60 Wall Balls (20#)
50 Sit Ups
40 Lunges
30 Air Squats
20 Big Balls
10 Box Jumps (30")

Trapz Competitor Wod:

10-9-8-7-666-5-4-3-2-1:
Thrusters, 95/65
30 Double unders after every round of thrusters.

then

8x250m row sprints (sub 1:50 pace every time) ... 1-1 rest

Skill:
10 minutes strict muscle up attempts

Cash Out:
3x10 KB RDL
lever progression
strict muscle up attempts

02242014

Barbell:

4x2 - Snatch(work with heaviest load possible)

4x3 - Snatch Balance

Strength:

4x5 - Strict Press @ 80%

WOD:

10-9-8-7-5-6-4-3-2-1
KB Swings @ 32kg
Pull-Ups
20 Double Unders in between each round

Cash Out:
4x8 - Strict dips(weighted)
4x20 Sit-ups
3x10 Adductor/abductor machine

Trapz Exclusive:
5 Rounds 30 second break in between each

250m row
10 HSPU
15 Sit-ups
2 Rope Climbs

02232014

REST DAY WOOO

02222014

Barbell:
1RM Snatch
1RM Clean and Jerk

WOD:
PARTNER WOD
50 burpees
10 C& J 155
75 box jumps
10 C&J 155
100 Pull ups
10 C&J 155
75 box jumps
10 C&J 155
50 Burpees

02212014

Barbell:
4x3 Power Clean and Push Jerk (power, above knee, below knee)

Strength:
3x5 Front Squat @ 70%
3x5 Deadlift @ 70%

Conditioning:
AMRAP 12
5 SDHP (24/16)
10 KB Swings (24/16)
15 WB (20/14)

Big Trapz:
21-15-9
HBBS  (155#)
GHD situps

between each round:
50' handstand walk (length of floor) + 5 strict handstand push ups

Cash out:
Reverse Lunge 3x10
L sit 4x20 (blaze it)
hollow rocks 4x20
candlestick progression 3x10 sec or (3x5 attempts)

http://gymnasticswod.com/content/back-tuck

02202014

REST DAY

Also, its my mother's birthday today so, HAPPY BIRTHDAY MOM!

02192014

Barbell:
4x3 Power Snatch from power position, above knees, and below the knees
4x3 BTN Push Press + 1 OHS w/ 2 sec pause at bottom

Strength:
Bench - work to a heavy single @ 95%
5x3 bench @ 85%

Conditioning:
Rowing Helen - 3 rounds for time:
500m row
21 KBS 23kg
12 pull ups

Danny:
21-15-9
Backsquat - 155#
GHD situps

between each round:
50' handstand walk (length of floor) + 5 strict handstand push ups

02182014

Barbell:
4x2+1 clean and jerks from blocks
4x2 jerks

Strength:
4x5 HBBS @ 70%

Conditioning:
Lionheart

Danny:
5 rounds
1:00 ME wall balls 30# ball or 12' target with 20#
1:00 ME burpees regionals standard
1:00 rest

02172014

PRE SWANG -

Barbell:
4x2 Snatch - from blocks (above knees)
4x3 deficit snatch deadlifts

Strength:
3x5 at 70%

Conditioning:

AMRAP 3:30
3 Burpees
3 C&J (95/65)
6 Burpees
6 C&J (95/65)
…
Rest 90 sec AMRAP 3:30
…
9 Burpees
9 C&J (95/65)
12 Burpees
12 C&J (95/65)
...

DANMANG:
Open Workout 13.5
Complete as many rounds and reps as possible in 4 minutes:
15 Thrusters 100#
15 C2B

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8  minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
etc.

Cashout:
Abductor action
4x30 sec flex arm hang or 4xME candlestick/CS progression
4x9 ring dips, end of each set - 30 sec in the bottom of the dip

02152014

Barbell:

1RM - Power Snatch

1RM - Power Clean & Push Jerk

Strength

2x - Bench @ 75%

02142014

this is thedavez pickin' up the slack for the "BIGCHEESE." happy valentines day, it's time to make love to the weights.

Barbell:
4x2 Power clean & push jerk complex - (FLOOR, HANG, JERK = 1 rep)

Strength:
3x5 Front Squat @ 75%
5x5 Deadlift @ 75% (for deads, first two sets at 50%, 60%, last three at 75%, the LH standard approach)

Conditioning:

5 rounds for time:
5 GTO (95/65)
10 Box Jumps
15 K2E

*15 min cap*

Cashout:
3x8 Lunges/Reverse Lunges
3xME L-sit holds
3x1min reverse weighted planks

don't do this:

02132014

REST DAY!!!

Traps exclusive:
Some active recovery
and a lot of mobility

this is beautiful

02122014

Barbell:

4x2 - Power Snatch(floor, hang)
    *2 reps means Power Snatch from floor, hang, floor, hang*

4x3 - Heaving Snatch Balance

Strength:
Bench
1 Rep @ 92.5%
Then
3x5 @ 82.5%

WOD:

AMRAP 15
15 WB @ 20
10 Burpees
5 C2B Pull-ups

Cash Out:
4x4 - Negative Pull-Ups
3xMAX - Push-Ups

Traps Exclusive:

1000m Row
100 Double Unders
30 pistols
100 Double Unders
1000m Row

02112014

Barbell:

4x1- 3 Cleans + 1 Jerk (floor)

4x3 - Split Jerk(work on footwork)

Strength:

5x5 - Squat @ 75%

WOD:

"Christine" 3 RFT
500m row
12 BW DL
21 Box Jumps @ 24 inches

Cash Out:
3x8 - KB RDL

Traps Exclusive:

"Grace"
30 reps of
135 lb clean and jerks

FLASHBACK!

02102014

THEDAVEZ hits a big pr on saturday. The first PR out of all the followers on this program. Big step in the right direction for us.

Here is me missing 195 lbs, which would be a PR for me. I can feel 200 lbs breathing down my neck.

Barbell:

4x3 - 3 Snatches(floor)

4x5 - Snatch Grip DL(AHAP)

Strength:

5x5 - Strict press @ 75%

WOD:

21-15-9
Shoulder to overhead @ 95
Toes to Bar
50 DU's

Cash Out:
Dips 3x10(weighted)

Traps Exclusive:

Open Workout 11.4
10 minutes AMRAP
60 Bar Facing Burpees
30 Overhead squats @120
10 Muscle Ups

02092014

REST DAY.

02082014

Barbell:

1RM - Snatch

1RM - Clean and Jerk

Strength:

8x2 - Bench @ 60%

WOD:

"Tabata This"
tabata row
1 minute rest
tabata squat
1 minute rest
tabata pull-up
1 minute rest
tabata sit-up

Cash Out:
3x8 GHD Back Extensions

02072014

REST DAY

Usually we will have our rest days on thursday and sunday, but since a good friend of mine an co-owner of the blog THEDAVEZ, will not be able to workout today. I decided to make our rest day for friday this week.

TRAPS EXCLUSIVE:

02062014

Barbell:

4x3+1 - Touch and Go Power Clean/ Push Jerk

Strength:

4x5 - Front Squat @ 65%

4x5- Deadlift @ 65%

WOD:

10 Minute AMRAP
Accumulate 1 Min in Plank Hold
Then,
3 Ring Dips
3 Hang Cleans @115
3 Pump Sit-Ups
6
6
6
9
9
9
and so on..

Cash Out:
3xMax Hold L-Sit

02052014

Wednesday the 5th of February, 2014
Barbell:

4x3 - Touch and Go Power Snatch(3RM)

4x3+1 - 3 Behind the neck snatch grip push press + 1 overhead squat (AHAP)

Strength:

Bench
Heavy 1 Rep, then
5x3/ 5x5
Superset with 1 arm KB rows

WOD:

4 RFT
5 GTO @ 95
10 T2B
15 BOX JUMPS @ 24

Cash out:
4x3 Negative Pull-ups, 3xMAX push-ups

Traps Exclusive:

"Framanda"
21 Thrusters
9 Muscle ups
15 Thrusters
7 Muscle ups
9 Thrusters
5 Muscle ups

02042014SWANG

Barbell:

4x1 - 2 Position Clean And Split-Jerk (floor, hang)
*2 cleans then 1 jerk*

4x2 - Split-Jerk (AHAP)

Strength:

4x5 - Squat @ 65%

WOD:

2 round for total reps
1 min max wallballs @ 20lb
1 min max burpees
1 min max jumping pull-ups
1 min max double unders
90 second rest

cash out:
3x8 - KB RDL

Traps Exclusive:

4 rounds
250m row
10 HSPU
3 rope climbs

Then,
500m row

02032014SWANG

Barbell:

4x1 - 2 Position Snatch: Full, Hang
4x3 - Snatch Deadlift(AHAP)

Strength:

4x5 @ 65% - Strict Press

WOD:

18-12-6
STO @ 95
KB Swings @ 24kg
100' Bear Crawl

Cash out:

3x8 - Ring dips (weighted)

Traps Exclusive:

15 minute AMRAP of:

10 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
40 Wall Balls…


*Add 10 Wall Balls after every completed round.