info@thecrossfitcube.com | 786-256-9730

Blog Archives

4/23/14

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

10 Rounds for time:

10 Deadlifts 95/65
8 Hang Power Clean 95/65
6 Push Press 95/65

—#CUBESAUCE–

10 Rounds for time:

10 Deadlifts 95/65
8 Hang Power Clean 95/65
6 Push Press 95/65

–Rest as needed–


For time:
5 Cleans 185/135
15 HSPU
10 Cleans 155/115
10 HSPU
15 Cleans, 135/95
5 HSPU
*One barbell 

Read more

4/22/14

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

“Tosh”
3 RFT:
200m Run, rest time equal to 200 time
400m Run, rest time equal to 400 time
600m Run, rest time equal to 600 time
In other words… Run 200m as fast as possible rest how long it took you to run.  Then run 400m rest equal time.  Then run 600m and rest the same time it took to do the 600m before starting the 200m again.  Continue till all distance have been done three times.

—#CUBESAUCE—

Tabata 8 rounds each movement
C2B Pull ups
Push ups
Sit ups
Squats

“Tosh”
3 RFT:
200m Run, rest time equal to 200 time
400m Run, rest time equal to 400 time
600m Run, rest time equal to 600 time
In other words… Run 200m as fast as possible rest how long it took you to run.  Then run 400m rest equal time.  Then run 600m and rest the same time it took to do the 600m before starting the 200m again.  Continue till all distance have been done three times.

Read more

4/21/14

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

Tabata: 8 Rounds each movement:  BFSU and Leg Lifts

—rest as needed—

  • 3 Rounds for time of:
  • 10 Clean and Jerks 95/65
  • 400m Run

 

—#CUBESAUCE—
Hang Cleans:
3 set for max Reps 185/135
rest as needed between sets.

Power Snatch:
3 set for max Reps 135/115
rest as needed between sets.

Handstand Push ups:
3 sets of HSPU for max reps
rest as needed between sets.

—rest as needed—

3 Rounds for time of:

10 Clean and Jerks 135/95

400m Run

 

 

Read more

4/19/14

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

“Helen”
3 RFT:
400m run
21 KBS 55/35
12 Pull ups

—#CUBESAUCE—

Front Squat
5×2

“Helen”
3 RFT:
400m run
21 KBS 55/35
12 Pull ups

 

 

Read more

4/18/14

18 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
Filthy 50
50 reps of:
Box Jumps, 24/20
Jumping Pull ups
KBS 35/25
Walking Lunges
K2E
Push Press, 45/25
Back Ext
Wall Ball 20/14
Burpee
Double unders
—#CUBESAUCE—
Hang  Snatch
5×1

Skill Work
Spend 20 minutes on  1-2 of your weaknesses

Filthy 50
50 reps of:
Box Jumps, 24/20
Jumping Pull ups
KBS 35/25
Walking Lunges
K2E
Push Press, 45/25
Back Ext
Wall Ball 20/14
Burpee
Double unders

 

Read more

4/17/14

17 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
3 Rounds for time:
800m Run
200m Power Row
200m Farmers Carry (dumbbell or KB)
20 Air Squats
—#CUBESAUCE—
Tabata: (4 Rounds each movement)
Ring Dips
Strict T2B
Push Ups
–rest as needed–
3 Rounds for time:
 800m Run
200m Sled Push (To the end of parking lot and back)
200m Farmers Carry (dumbbell or KB)
20 Goblet Squats
Read more

4/16/14

16 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
5 Rounds for time:
4 Squat Clean and Jerks 95/65
15 Pull-ups
13 Burpees
Buy Out: 800m run
—#CUBESAUCE—
Snatch Complex Ladder
12 Min EMOM: Work up to a heavy load
Power Snatch + Snatch + OHS
–rest as needed–
5 Rounds for time:
4 Squat Clean and Jerks 155/115
15 Chest to Bar Pull-ups
13 Over the Bar Burpees
Buy Out: 800m run
Read more
  • CrossFit Journal: The Performance-Based Lifestyle Resource

    Mobility WOD