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7/28/14

28 Jul 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Skill: Rope Climb

Pause Back Squat: 5 Sets x 2 Reps

10 min AMRAP
4 HSPU
8 Dips
12 Front Rack Lunge 45/35

—#CUBESAUCE—

Skill: Rope Climbs ( Perform At least 10 Climbs with consistent technique )

Cube Barbell 

Sled Push – 400m (partition as needed)

10 min AMRAP
4 HSPU
8 Ring Dips
12 Front Rack Lunge 65/45

3X10 of each Movement:

Back Extensions
GHD sit ups
Calf Raise 10/10

 

—CUBE BARBELL—

Snatch: 2 x 2 sets, then 1 x 2 sets

Clean Pull: 3 x 5 Sets

Pause Back Squat: 2 x 5 sets

 

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7/25/14

24 Jul 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Sprints:

6 Sets of 50 Meter Sprints

-rest as needed-

3 Rounds for time:

12 T2B

20 KB Swings 55/35

200 Meter Row

BUY OUT: 100 Roman Twist

 

—#CUBESAUCE—

Strength: Behind the neck Jerk: 3×5

-rest as needed-

Ring Dips: 10 sets of 3

-rest as needed-

3 Rounds for time:

12 T2B

20 KB Swings 55/35

200 Meter Row

BUY OUT: 50 GHD Sit Ups ( Partition as needed)

-rest as needed-

Sprints:

6 Sets of 50 Meter Sprints

 

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7/24/14

24 Jul 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

FOR TIME:

20 Thrusters 75/45
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat

*Every minute, on the minute complete 2 Burpees.

 

—#CUBESAUCE—

FOR TIME:

20 Thrusters 95/65
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat

*Every minute, on the minute complete 3 Burpees.

—rest as needed–

For Time:

200 meter Row x 6

* Rest 1 Min between sets

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7/23/14

23 Jul 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Tabata: (8 Rounds)

Leg Lifts

3 Rounds for time:

400 Meter Run

30 BFSU

10 Box Jumps / Step Ups

 

CUBE BARBELL CLUB: (Olympic liftings class at 8pm) 

Clean and Jerk: 2 Reps x 3 sets

Snatch DL + Hang power snatch + Power snatch  1+1+1 x 5 Sets

Front Squat: 3 reps  x 3 sets then 3 reps x 2 sets

 

—#CUBESAUCE—

Cube Barbell

–then–

Cube Wod

 

 

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7/22/14

22 Jul 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Mobility: Hip (Coach Led)

Strength:  Front Squat 5×5

10-9-8-7-6-5-4-3-2-1 reps of: 

Wall Balls 20/14

Pull Ups

 

—-#CUBESAUCE—

Mobility: Hip (Coach Led)

 

Box Squat: 5×2

 

Complex: 5 x 1 Hang Clean + 1 Front Squat + 1 Thruster.

 

10-9-8-7-6-5-4-3-2-1 reps of:

Wall Balls 20/14

C2B Pull Ups

 

3 Rounds For time:

50 Meter Farmers Walk (use Bumper plates)

5 Strict T2B

20 GHD Sit ups

 

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7/21/14

21 Jul 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Strength:
5×3 Strict Press, across

21-15-9:
Push press 95/65
Burpees

—-#CUBESAUCE—

Strength:

Strict Press: 5×5

Snatch Balance: 5×2

21-15-9:
Push press 135/95
Burpees

5 Rounds of:

200M Power row

6 Dumbell Snatches

1 Min Rest

* Time each round separately 

 

 

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