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11/24/14

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

 

 

Strict Press – Work up to an 8RM

 

BUY- IN = 400m Run

21-15-9

Deadlifts @185/115

Box Jumps @24/20

BUY-OUT = 400m Run

 

CUBESAUCE

Cube Barbell:

Hang Snatch 65% x3x5

Power clean 65% x3x5

Behind the neck push jerk 75% (of jerk) x4x3

Pause back squat 70% x3x5

- Rest as needed

 

Strict Press – Work up to an 8RM

 

BUY-OUT = 500m Row

21-15-9

Deadlifts @245/165

Box Jumps @24/20

BUY-IN = 500m Row

 

 

 

 

 

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11/22/14

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

Running Cindy

20min AMRAP

 

5 Pullups

10 Pushups

15 Air Squats

*** Every 3 rounds run 200m

 

 

CUBESAUCE

 

Running Cindy

20min AMRAP

 

5 Pullups

10 Pushups

15 Air Squats

*** Every 3 rounds run 200m

 

 

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11/21/14

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

Back Squats – 5 sets of 5 @80%

 

6 Rounds for Time

8 Shoulder 2 Overhead @115/75

9 Lateral Bar hop Burpees

10 OH Walking lunges

 

 

CUBESAUCE

 

Paused Back Squats – 5 sets of 3@75%

 

Goodmornings – 4×5

 

6 Rounds for Time

8 Shoulder 2 Overhead @135/85

9 Lateral Bar Hop Burpees

10 KB Walking Lunges @55/35

 

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11/20/14

20 Nov 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

17min AMRAP

BUY-IN = 800m Run

2 Rope Climbs

10 KB SDHP @55/35

8 T2B

12 Goblet Squats @55/35

 

 

CUBESAUCE

Legless Rope Climb Skill Work

 

4 Rounds

400m Row

- 1min Rest

 

17min AMRAP

BUY-IN = 800m Run

2 Rope Climbs

10 KB SDHP @70/45

8 T2B

12 Alternating Pistols

 

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11/19/14

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

Front Squats – 5 sets of 4 @75%

 

5 Rounds for Time

10 Pullups

10 Burpees

15 KB Swings @55/35

 

 

CUBESAUCE

Cube Barbell:

Snatch: work up to a 1RM

Clean and jerk: work up to a 1RM

- Rest as needed

 

Front Squats – 5 sets of 4 @75%

 

5 Rounds of:

10 Pullups

15 Burpees

20 KB Swings @55/35

- 1min Rest

 

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11/18/14

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

EMoM – 10min

1 Power Snatch + 1 Hang Power Snatch + 2 OHS

 

5 rounds for Time

10 Deadlifts @185/115

15 HR Pushups

 

 

CUBESAUCE

Muscle Snatch – 4sets of 5 @65%

 

EMoM – 10min

1 Power Snatch + 1 Hang Power Snatch + 2 OHS

 

5 Rounds for Time

10 Deadlifts @245/165

15 HR Pushups

 

 

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11/17/14

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

 

12min AMRAP

14 Wall Balls

7 T2B

7 Box Jumps @24/20

21 Double Unders

 

CUBESAUCE

Cube Barbell :

Snatch 65% x2x5

Clean and jerk 65% x2x5

Back squat 70% x3x5
(Work on accelerating up from the bottom position)

Seated box jump
5 sets of 3

 

- Rest as needed

 

Row 1k For Time

 

5min AMRAP

5 Box Jumps @30/24

7 T2B

- Rest 2 min

5min AMRAP

50 Wall balls

ME Double Unders with time remaining

 

 

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