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4/18/14

18 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
Filthy 50
50 reps of:
Box Jumps, 24/20
Jumping Pull ups
KBS 35/25
Walking Lunges
K2E
Push Press, 45/25
Back Ext
Wall Ball 20/14
Burpee
Double unders
—#CUBESAUCE—
Hang  Snatch
5×1

Skill Work
Spend 20 minutes on  1-2 of your weaknesses

Filthy 50
50 reps of:
Box Jumps, 24/20
Jumping Pull ups
KBS 35/25
Walking Lunges
K2E
Push Press, 45/25
Back Ext
Wall Ball 20/14
Burpee
Double unders

 

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4/17/14

17 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
3 Rounds for time:
800m Run
200m Power Row
200m Farmers Carry (dumbbell or KB)
20 Air Squats
—#CUBESAUCE—
Tabata: (4 Rounds each movement)
Ring Dips
Strict T2B
Push Ups
–rest as needed–
3 Rounds for time:
 800m Run
200m Sled Push (To the end of parking lot and back)
200m Farmers Carry (dumbbell or KB)
20 Goblet Squats
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4/16/14

16 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
5 Rounds for time:
4 Squat Clean and Jerks 95/65
15 Pull-ups
13 Burpees
Buy Out: 800m run
—#CUBESAUCE—
Snatch Complex Ladder
12 Min EMOM: Work up to a heavy load
Power Snatch + Snatch + OHS
–rest as needed–
5 Rounds for time:
4 Squat Clean and Jerks 155/115
15 Chest to Bar Pull-ups
13 Over the Bar Burpees
Buy Out: 800m run
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4/15/14

15 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
“Running Jackie”

1000m Run
50 Thrusters 45/25
30 Pull ups

For time!

—#CUBESAUCE—
“Grace”
30 Clean and Jerks for time
Rest as needed.
 
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull ups
Fot Time!
Core Wod:
100 Leg Lifts
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4/14/14

14 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
Over Head Squat:
5 sets x 2 rep
Rest 2-3 Min between sets
 
-Rest as needed-
4 x 400m Run
Rest 2 Min between sets.
 
—#CUBESAUCE—
Over Head Squat:
10 sets x 1 rep
Rest 2-3 Min between sets
 
-Rest as needed-
8 x 400m Run
Rest 1 Min between sets.
Skill Work:

Spend 20 minutes working on 1-2 weaknesses.

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4/12/14

12 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE
Team FGB – Follow the Leader Style
Teams of 3
2 Rounds for time of:
30 Wall Balls 20/14
30 SDHP 75/55
30 Box Jumps 24/20 
30 Push Press 75/55
15 cal Row
No Rest between rounds.
Athlete 1 enters the wall ball station.  Once the 30 reps are completed he/she will move to the SDHP station and Athlete 2 may enter the wall ball station.  After finishing the Wall Balls, Athlete 2 must wait till Athlete 1 has finished the SDHP and moved to the BJ station before moving on.  This sequence continues till both athletes have gone through all the movements twice.  Time stops when the third athlete finishes their second row.  The order of athletes is up to the team to determine.  
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4/11/14

10 Apr 2014 | Categories: WOD Blog | Posted by: The CrossFit CUBE

15 Min AMRAP:

5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
5 Back Squats

*Add weight after each round, work up to a heavy load

 

–#CUBESAUCE—

“Elizabeth”

21-15-9:

Squat Cleans 135/95
Ring Dips

DeadLifts 
10 x 1 –  Go Heavy

10 Min AMRAP:

5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
5 Back Squats

*Add weight after each round, work up to a heavy load. Work fast!

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