info@thecrossfitcube.com | 786-256-9730

Blog Archives

10/19/14

19 Oct 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

For Time:

30-20-10 Power Cleans @95/65

25-25-25 Wall Balls

***Rx = 5 Burpee Penalty every time you break on any set

 

 

 

–#CUBESAUCE–

Cube Barbell:

Snatch: 75% x2x3; 80% x1x2
Power clean + push jerk (3+1) 70% x3; (2+1) 75% x2
Pause front squat 70% x4x2; 75% x3x2

 

- Rest as needed

 

Bench – 5×10 (Across)

- Choose a weight for all 5 sets

 

For Time

30-20-10 Power Cleans @135/95

25-25-25 Wall Balls

***10 Burpee Penalty every time you break on any set

 

 

Read more

10/18/14

18 Oct 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

In Teams of 3

15min AMRAP

3 Burpees

5 Front Squats @95/65

10 Double Unders

- Each person completes full round before next person can start

 

 

CUBESAUCE

 

In Teams of 3

15min AMRAP

3 Burpees

5 Front Squats @115/75

10 Double Unders

- Each person completes full round before next person can start

 

 

Read more

10/17/14

17 Oct 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

OHS – 5×2

- Increase weight each set

 

For Time

21-15-9

OHS @95/65

T2B

 

 

CUBESAUCE

Deadlifts – 4×8

 

OHS – Work up to a heavy 2RM

 

For Time

21-15-9

OHS @115/75

T2B

 

 

 

 

 

Read more

10/16/14

16 Oct 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

EMoM – 10min

3 Power Snatches

 

3 Rounds of

3min CAP

200m Run

AMRAP of Goblet Squats@55/35 w/ time remaining

- 1min Rest

 

CUBESAUCE

 

For Time

“Light Isabel” – 30 Power Snatches @95/65

 

3 Rounds of

2min CAP

250m Row

AMRAP of Goblet Squats @55/35 w/time remaining

- 1min Rest

 

Read more

10/15/14

15 Oct 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

For Time

40 Double Unders

15 Shoulder 2 Overhead @95/65

25 Box Jumps

30 Pullups

40 Double Unders

30 Pullups

25 Box Jumps

15 Shoulder 2 Overhead @95/65

40 Double Unders

 

CUBESAUCE

Cube Barbell:

Clean and jerk: 65% x(3+1)x3; 70% x(2+1)x2
Low hang snatch high pull: 5×4
Clean pull+ finish: 90%x (1+3) x5

—- -Rest as needed

For Time

50 Double Unders

20 Shoulder 2 Overhead @115/75

30 Box Jumps

40 Pullups

50 Double Unders

40 Pullups

30 Box Jumps

20 Shoulder 2 Overhead @115/75

50 Double Unders

 

Read more

10/14/14

14 Oct 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Power Cleans – 5×3

 

For Time

40 Back Squats @95/65

20 Pushups

30 Front Squats @95/65

30 Pushups

20 OHS @95/65

40 Pushups

 

CUBESAUCE

Power Cleans – Work up to a 3RM – Touch n Go

Goodmornings – 4×5

 

For Time

40 Back Squats @115/75

20 Pushups

30 Front Squats @115/75

30 Pushups

20 OHS @115/75

40 Pushups

 

 

Read more

10/13/14

13 Oct 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Strict Press –3×8

 

3 Rounds for Time

400m Run

15 Burpees

20 KB Swings @55/35

 

CUBESAUCE

Cube Barbell:

Tempo power snatch: work to a heavy double
Behind the neck jerk: 80%; of jerk x1x5
Muscle snatch: 5×5

- Rest as needed

 

Strict Press – 10×1 @90% of 1RM

 

4 Rounds

125m ME Row

- 1min Rest

 

3 Rounds for Time

400m Run

15 Burpees

20 KB Swings @55/35

 

Read more
  • CrossFit Journal: The Performance-Based Lifestyle Resource

    Mobility WOD