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11/1/14

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

 

In Teams of 3, Complete for Time –

 

Buy in – 400m Run (All 3 members run)

50 T2B

70 Shoulder to Overhead @95/65

100 Box Jumps @24/20

70 Shoulder to Overhead @95/65

50 T2B

Buy out – 400m Run (All 3 members run)

 

CUBESAUCE

In Teams of 3, Complete for Time –

 

Buy in – 400m Run (All 3 members run)

50 T2B

70 Shoulder to Overhead @115/75

100 Box Jumps @24/20

70 Shoulder to Overhead @115/75

50 T2B

Buy out – 400m Run (All 3 members run)

 

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10/31/14

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

 

Power Snatch – 4 sets of 5

-Increase each set

 

For Time – 21-15-9

SDHP @75/55

HR Pushups

Air Squats

 

 

 

CUBESAUCE

Power Snatch – Find 10RM TnG (Max 2 Attempts)

 

Muscle up Skill Work – Rings or Bar

 

For Time – 21-15-9

SDHP @95/65

HSPU

Alternating Pistols

 

 

 

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10/30/14

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

 

OHS – 5 sets of 4 @60-70%

- Work on form and stability.

 

12min AMRAP Ladder – 2/2, 4/4, 6/6, 8/8 etc

Power Cleans @135/95

Goblet Squats @55/35

 

 

CUBE SAUCE

 

Complex – 5 sets – 1 Snatch balance + 2 OHS @60-70-%

 

5 Rounds:

Row 200m

- 30 seconds rest

 

12min AMRAP Ladder – 2/2, 4/4, 6/6, 8/8 etc

Power Cleans @165/115

Goblet Squats @55/35

 

 

 

 

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10/29/14

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

2min ME Burpees Test

- Check previous score from Sept 26th and attempt to beat it.

 

For Time –

800m Run

50 Thrusters @45#

30 Pullups

 

CUBESAUCE

Cube Barbell:

Clean and jerk: 75% x(2+1)x3; 80% x1x2

Low hang snatch high pull: 5×4

Clean pull+ finish: 95% x(1+3) x 5

 

- Rest as needed –

 

2min ME Burpees Test

- – Check previous score from Sept 26th and attempt to beat it.

 

For Time –

50 KB Swings @70/55

 

For Time – “Jackie”

1000m Row

50 Thrusters @45#

30 Pullups

 

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10/28/14

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

Tabata – 6 Rounds each

Wall Squat Hold

Mountain climbers

 

10min AMRAP

20 Double Unders

12 OH Walking lunges @25/15

8 Back Extensions

2 Tire Flips

 

CUBESAUCE

Snatch – 4 sets of 3 @70%

 

2min ME T2B

- Rest as needed

2min ME GHD Situps

 

10min AMRAP

20 Double Unders

12 OH Walking lunges @45/25

8 Back Extensions

2 Tire Flips

 

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10/27/14

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

 

Back Squats – Work up to a 1RM

 

For Time –

400m Run

25 KB Swings @55/35

15 Burpees

30 Wall Balls

15 Burpees

25 KB Swings @55/35

400m Run

 

—#CUBESAUCE—

Cube Barbell :  

Cube BrTempo power snatch: 75% of week 7′s heavy double

Behind the neck jerk: 85% of jerk x1x5

Muscle snatch: 5×4 across, heavier than week 7

- Rest as needed -

Back Squats – Work up to a 1RM

 

For Time –

500m Row

30 KB Swings @55/35

15 Burpees

50 Wall Balls

15 Burpees

30 KB Swings @55/35

500m Row

 

 

 

 

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10/25/14

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

 

For Time -

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Air Squats

 

- Partition as needed. Example = 20 reps each for 5 rounds

 

CUBESAUCE

 

For Time -

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Air Squats

 

  • Athlete must finish all pullups before moving to pushups etc.

 

 

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