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Blog Archives

12/20/14

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

 

“Barbara”

3 Rounds for Time

20 Pull-ups

30 Push-ups

40 BFSU

50 Air Squats

— Rest 3 minutes between rounds.

CUBESAUCE

“Barbara”

5 Rounds for Time

20 Pull-ups

30 Push-ups

40 BFSU

50 Air Squats

— Rest 3 minutes between rounds.

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12/19/14

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

25min AMRAP

25 Wall Balls

25 Burpees

25 KB Swings @55/35

CUBESAUCE

Snatch Balance – 4 sets of 2 @75%

Snatch Grip Push Press – 3 sets of 4

25min AMRAP

25 Wall Balls

25 Burpees

25 KB Swings @55/35

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12/18/14

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

 

Tabata – 8 Rounds Each

Pushups

Wall Squat Hold

Plank Hold

10min AMRAP

50ft Broad Jump

10 Overhead Squats @75/55

20 Double Unders

CUBESAUCE

Tabata – 8 Rounds Each

HSPU

Weighted Wall Squat Hold

Weighted Plank Hold

10min AMRAP

50ft Broad Jump

10 Overhead Squats @95/65

20 Double Unders

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12/17/14

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

3 Rounds for Time

200m Run

12 Front Squats @95/65

15 Pullups

——-1min Rest

3 Rounds for Time

200m Run

12 Shoulder 2 Overhead @95/65

15 Box Jumps @24/20

CUBESAUCE

Cube Barbell—- Rest as needed

3 Rounds for Time

250m Row

12 Front Squats @115/75

15 C2B Pullups

——-1min Rest

3 Rounds for Time

250m Row

12 Shoulder 2 Overhead @115/75

15 Box Jumps @30/24

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12/16/14

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

Deadlifts – Work up to a 5RM

15min AMRAP

10 Deadlifts @135/95

10 OH Walking Lunges

10 T2B

100m Row

CUBESAUCE

Deficit Deadlifts – 4 sets of 5 @ 75% of 1RM

– Stand on 25# plates

15min AMRAP

10 Deadlifts @165/115

10 KB Walking Lunges @55/35

10 T2B

100m Row

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12/15/14

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

 

Back Squats – 4 sets of 10 @70%

– 10 Rounds for Time

5 Burpee Box Jumps @24/20

10 KB Swings @55/35

CUBESAUCE

Cube Barbell

– Rest as needed

Back Squats – 4 sets of 10 @70%

EMoM – 10min

5 Burpee Box Jumps @24/20

10 KB Swings @55/35

*** Scale reps if needed

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12/13/14

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

 

In Teams of 3 (Scale Reps (Not run) if team of 2 or solo)

For Time –

50 SDHP @95/65

All Run 400m

60 Overhead Squats @95/65

All Run 400m

70 Power Snatches @95/65

All Run 400m

80 Power Cleans @95/65

All Run 400m

90 Shoulder 2 Overhead @95/65

All Run 400m

100 Deadlifts @95/65

 

 

CUBESAUCE

Same as CUBE WOD but at 115/75

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