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Blog Archives

9/20/14

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

 

In teams of 3

50 Hang Power Cleans @115/75

100 Wall Balls

150 Box Jumps @24/20

100 Wall Balls

50 Hang Power Cleans @115/75

 

 

 

—#CUBESAUCE—

In teams of 3

50 Hang Power Cleans @155/105

100 Wall Balls

150 Box Jumps @30/24

100 Wall Balls

50 Hang Power Cleans @155/105

 

 

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9/19/14

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

For Time:

800m Run

-2min Rest

400m Run

-1min Rest

200m Run

 

10min AMRAP

10 T2B

30 Double Unders

50ft Burpee Broad Jumps

 

–#CUBESAUCE–

Thrusters – Work up to a 3RM

 

3 Rounds of:

1k Row / 2min Rest

 

10min AMRAP

10 T2B

30 Double Unders

50ft Burpee Broad Jumps

 

 

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9/18/14

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

 

EMoM – 8min

1 Power Clean + 2 Push Jerks

 

12min AMRAP

10 Pullups

10 KB Goblet Squats @55/35

100m Row

 

 

–#CUBESAUCE–

EMoM – 8min

2 Power Cleans + 3 Push Jerks

 

Tabata – 6 Rounds Each

Strict T2B

GHD Situps

 

12min AMRAP

10 C2B Pullups

10 KB Goblet Squats @70/55

100m Row

 

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9/17/14

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

Strict Pullup Work – 4 sets Max Effort (Use bands if needed)

 

For Time –

200m Run

21 Hang Power Snatches @95/65

400m Run

15 Hang Power Snatches @95/65

800m Run

9 Hang Power Snatches @95/65

 

—#CUBESAUCE—

Cube Barbell:

Clean +FS + jerk 80% x1x4; 85% x1
Power snatch 80% x2x4; 85% x2
Push press 80%x3x3; 85%x2x2

- Rest as needed-

Strict Pullups – 4 sets Max Effort

For Time –

800m Run

30 Hang Power Snatches @135/95

1k Row

 

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9/16/14

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

 

Back Squats – 6×2

6min AMRAP /2 Min Rest / 6 Min AMRAP

2 Rope Climbs

6 HSPU

12 Back Extensions

24 Walking Lunges

 

 

–CUBESAUCE–

Paused Back Squats (2 seconds) – 6×2

Power Cleans – 5 Rounds of 30sec ME /30sec Rest @155/105

 

6min AMRAP / 2min Rest /6min AMRAP

2 Rope Climbs

6 HSPU

12 GHD Situps

24 OH Walking Lunges @25/15

 

 

 

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9/15/14

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

 

“Fight Gone Bad “

3 Rounds

1min Wall balls

1min SDHP @75/55

1min Box Jumps @20”

1min Push Press @75/55

1min Cal Row

- 1min Rest

 

–#CUBESAUCE–

 

Cube Barbell:

Snatch pull + hip snatch (from power position) 80% x1x4; 85% x1
Clean deadlift + hang clean + jerk 80% x1x4; 85% x1
Snatch first pull + snatch deadlift 95% (3+2)x 3; 100% (3+2)x2

-Rest as needed

 

“Fight Gone Bad”

3 Rounds

1min Wall balls

1min SDHP @75/55

1min Box Jumps @20”

1min Push Press @75/55

1min Cal Row

- 1min Rest

 

 

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9/13/14

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

 

“Cindy”

20min AMRAP

5 Pullups

10 Pushups

15 Air Squats

 

–#CUBESAUCE–

CUBE BARBELL:

Snatch: work to a heavy single (do not exceed 7 attempts); 90% of HS x1x3
Clean and jerk: work to a heavy single (do not exceed 7 attempts); 90% of HS x1x3

 

5 x 400m Row / 1min Rest

 

“Chelsea”

EMoM – As long as possible (30min Cap)

5 Pullups

10 Pushups

15 Air squats

 

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