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10/2/14

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

 

CUBE WOD

Paused Front Squats – 4×2

(2 Second pause at bottom)

 

3 Rounds for Time

200m Run

20 Back Extensions

20 Air Squats

20 BFSU

 

CUBESAUCE

Paused Front Squats – 4×2

(2 Second pause at bottom)

 

3 Rounds for Time

200m Run

12 T2B

250m Row

12 Alternating Pistols (30 Air squats/Scaled)

 

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10/1/14

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

 

CUBE WOD

 

15min AMRAP

8 Thrusters @75/55

10 Box jump overs @24/20

12 KB Swings @55/35

 

 

CUBESAUCE

Cube Barbell/
Power snatch: 70% x1x5
Clean and jerk: 70% x1x5
Push press: 70% x3x5

- Rest as needed

 

Bench Press – Work up to a 10RM

 

15min AMRAP

8 Thrusters @95/65

10 Box Jump overs @24/20

12 KB Swings @55/35

 

 

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9/30/14

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

CUBE WOD

Hang Power Cleans – 5×3

 

4 Rounds for Time:

200m Run

8 HSPU

12 Pullups

 

 

–#CUBESAUCE–

Find 3RM Hang Clean – Power or Squat

 

Pistol Skill work

 

4 Rounds of:

2min CAP

250m Row

5 HSPU

AMRAP of Pullups with Time Remaining

—- 1min REST between rounds

 

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9/29/14

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

 

CUBE WOD

Strict Press – 5×4

(Use same weight for all 5 sets, go heavy)

 

7min AMRAP

5 Front Squats @95/65

5 Lateral Bar Hop Burpees

—- 1min REST

2min AMRAP of KB Swings @55/35#

 

CUBESAUCE

Cube Barbell:

Snatch: 70% x1x5
Power Clean and push jerk: 70% x1x5
Back squat: ×3×5

-Rest as needed

 

Strict Press – 5×4

(Use same weight for all 5 sets, go heavy)

 

7min AMRAP

3 Squat Cleans @135/95

5 Lateral Bar Hop Burpees

—- 1min REST

2min AMRAP of KB Swings @55/35#

 

 

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9/27/14

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

 

15min AMRAP

 

In Teams of 2

400m Run (Each runs 200m)

40 KB SDHP @35/20

30 Pullups

20 Goblet Squats @35/20

15 T2B

5 Tire Flips

 

–#CUBESAUCE–

CUBE BARBELL:

Snatch: work to a HS; 10 attempts > 60%
Clean and jerk: work to a HS; 10 attempts > 60%

 

15min AMRAP

In Teams of 2

400m Run (Each runs 200m)

40 KB SDHP @55/35#

30 C2B Pullups

20 Goblet Squats @55/35

15 T2B

5 Tire Flips

 

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9/26/14

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

 

2min ME Burpees Test

- Rest as needed

 

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

HSPU

Power cleans @115/75

 

 

—#CUBESAUCE—

Back Squats – 8 sets x 2reps

 

2min ME Burpees Test

- Rest as needed

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

HSPU

Power Cleans @155/105

 

 

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9/25/14

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

Push Press – 5×4

 

4 Rounds For Time -

400m Run

50 BFSU

100 Single unders

 

—#CUBESAUCE–

(Scale as needed)

1min ME Push Press @185/125

- 2min Rest

1min ME Push Press @155/105

- 2min Rest

1min ME Push Press @115/75

–rest as needed–

4 rounds for Time -

400m Row

20 GHD Situps

40 Double Unders

 

 

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