info@thecrossfitcube.com | 786-256-9730

Blog Archives

10/23/14

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

3 Rounds – 4min CAP Per round

400m Sprint

- Rest with remaining time

 

7min AMRAP

10 Walking Lunges

20 Double Unders

*** Every Minute on the Minute – 3 Burpees

 

 

—#CUBESAUCE—

For Time – 10 Rope Climbs

 

3 Rounds – 500m Row /2min Rest

*** Pick a goal time for all 3 rounds. Example = Each round under 1:55

 

7min AMRAP

10 Alternating Pistols

20 Double Unders

*** Every Minute on the Minute – 5 Burpees

 

Read more

10/22/14

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

EMoM – 7min –Strict Pullups

- You choose the reps depending on skill, use bands if needed.

 

For Time – One Barbell @95/65#

10 Strict Press

15 OHS

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

 

—#CUBESAUCE—

Cube Barbell:

Pause clean: 75% of week 6′s heavy double x3x5

Snatch grip push press: 70% x3x3 75% x3x2

Split press: 5×4 across, heavier than week 6

 

 

– Rest as needed

EMoM – 10min – Strict Pullups

 

For Time – One Barbell @115/75#

10 Strict Press

15 OHS

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

 

Read more

10/21/14

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

Tabata – 8 Rounds each

BFSU

Back Extensions

 

10min AMRAP

6 Dips

12 KB Swings @55/35

50ft Burpee Broad Jump

50ft Bear crawl

 

—#CUBESAUCE—

Tabata – 8 Rounds Each

L-sit Hold

GHD Hip Extensions

 

10min AMRAP

6 Ring Dips

12 KB Swings @55/35

50ft Burpee Broad Jump

50ft Bear Crawl

 

 

Read more

10/19/14

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

For Time:

30-20-10 Power Cleans @95/65

25-25-25 Wall Balls

***Rx = 5 Burpee Penalty every time you break on any set

 

 

 

–#CUBESAUCE–

Cube Barbell:

Snatch: 75% x2x3; 80% x1x2
Power clean + push jerk (3+1) 70% x3; (2+1) 75% x2
Pause front squat 70% x4x2; 75% x3x2

 

- Rest as needed

 

Bench – 5×10 (Across)

- Choose a weight for all 5 sets

 

For Time

30-20-10 Power Cleans @135/95

25-25-25 Wall Balls

***10 Burpee Penalty every time you break on any set

 

 

Read more

10/18/14

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

In Teams of 3

15min AMRAP

3 Burpees

5 Front Squats @95/65

10 Double Unders

- Each person completes full round before next person can start

 

 

CUBESAUCE

 

In Teams of 3

15min AMRAP

3 Burpees

5 Front Squats @115/75

10 Double Unders

- Each person completes full round before next person can start

 

 

Read more

10/17/14

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

OHS – 5×2

- Increase weight each set

 

For Time

21-15-9

OHS @95/65

T2B

 

 

CUBESAUCE

Deadlifts – 4×8

 

OHS – Work up to a heavy 2RM

 

For Time

21-15-9

OHS @115/75

T2B

 

 

 

 

 

Read more

10/16/14

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

EMoM – 10min

3 Power Snatches

 

3 Rounds of

3min CAP

200m Run

AMRAP of Goblet Squats@55/35 w/ time remaining

- 1min Rest

 

CUBESAUCE

 

For Time

“Light Isabel” – 30 Power Snatches @95/65

 

3 Rounds of

2min CAP

250m Row

AMRAP of Goblet Squats @55/35 w/time remaining

- 1min Rest

 

Read more
  • CrossFit Journal: The Performance-Based Lifestyle Resource

    Mobility WOD