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9/1/14

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

Happy Labor Day! Today’s schedule is 10am – 12pm- Open gym.

 

A: Tabata – 6 Rounds/Movement

BFSU

Plank hold

Back Extensions

 

B: 10min AMRAP:

200m Run

15 KB Goblet Squats @35#/20#

10 Burpees

 

 

—#CUBESAUCE—

A: Cube Barbell

Snatch pull + hip snatch (from power position): 70% x 1 x 3; 75% x1 x3
Clean deadlift + hang clean + jerk 70%x1x3; 75% x1x3
Snatch first pull + snatch deadlift 85% x(3+2)x5

B: Tabata – 6 Rounds/Movement

T2B

Weighted Plank hold

GHD Back Extensions

C: 10min AMRAP

200m Run

15 KB Goblet Squats @55#/35#

10 Burpees

 

 

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RING OF FIRE!!

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

25 Min AMRAP

BUY IN: RING OF FIRE

10 Get ups

15 Ring/Box Dips

20 KB Swings M55/W35

25 Double Unders

2 Tire Flips

AMRAP time begins when “Ring of FIRE” begins

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8/28/14

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

Fight Gone Bad!

3 rounds of:
1 Min max Wall balls 20/14
1 Min max Sumo deadlift high-pulls 75/55
1 Min max Box jump 20″
1 Min max Push press 75/55
1 Min max Row for calories
1 min rest

Count total reps!

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8/27/14

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

Back Squat: 3×8

12 Min AMRAP:

50 ft OH Lunges
25 BFSU
10 Burpees
5 T2B

—#CUBESAUCE—

Back Squat: 3×8

Karen:
150 Wall balls

10 Min AMRAP:
50 ft OH Lunges
15 GHD sit ups
10 T2B

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8/26/14

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

7 rounds of:
Every 3 minutes, perform:
400m run
12 KB Swings

—#CUBESAUCE—

Max unbroken Touch and go Cleans @ 165/115
Rest 3 minutes
Max unbroken touch and go Cleans @ 155/125
Rest 3 minutes
Max unbroken touch and go Cleans @ 185/145

**No resting on the ground or the hang. Rest in the front rack only.

7 rounds of:
Every 3 minutes, perform:
400m run
12 KB Swings

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8/25/14

24 Aug 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

Taste of the Crush!

“Timothy Davis”

-30 Pull-ups
-2 rounds of DT
135 / 95
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
80 Double Unders
2 Rounds of DT 95/65
12 Deadlifts
9 Hang Power Cleans 6 Shoulder to Overhead
-30 Pull-ups

—#CUBESAUCE—

9 Min EMOM:

1 Snatch
1 Hang power clean

—rest as needed—

For Time!
-30 Pull-ups
-2 rounds of DT
135 / 95
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
80 Double – Unders
2 Rounds of DT 135/95
12 Deadlifts
9 Hang Power Cleans 6 Shoulder to Overhead
-30 Pull-ups

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