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7/22/14

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

Mobility: Hip (Coach Led)

Strength:  Front Squat 5×5

10-9-8-7-6-5-4-3-2-1 reps of: 

Wall Balls 20/14

Pull Ups

 

—-#CUBESAUCE—

Mobility: Hip (Coach Led)

 

Box Squat: 5×2

 

Complex: 5 x 1 Hang Clean + 1 Front Squat + 1 Thruster.

 

10-9-8-7-6-5-4-3-2-1 reps of:

Wall Balls 20/14

C2B Pull Ups

 

3 Rounds For time:

50 Meter Farmers Walk (use Bumper plates)

5 Strict T2B

20 GHD Sit ups

 

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7/21/14

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

Strength:
5×3 Strict Press, across

21-15-9:
Push press 95/65
Burpees

—-#CUBESAUCE—

Strength:

Strict Press: 5×5

Snatch Balance: 5×2

21-15-9:
Push press 135/95
Burpees

5 Rounds of:

200M Power row

6 Dumbell Snatches

1 Min Rest

* Time each round separately 

 

 

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7/19/14

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

Todays line up!

CUBE CORE @ 9am

CROSSFIT @ 10 and 11am

 

4 Rounds of:

200 Meter Run

6 Power Cleans  135/95

12 Box Jumps

FOR TIME!

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7/18/14

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

Sumo Deadlift:
Work up to a heavy double

15 min EMOM:
Min 1: 5 Sumo Dead Lifts
Min 2: 40 Second Plank Hold
Min 3: 5 Over the bar Burpees
Repeat pattern

–#CUBESAUCE–

Skin the cat: 5×2

Front Squat:
7×5, across

Sumo Deadlift:
Work up to a heavy double

15 min EMOM:
Min 1: 7 Sumo Dead Lifts
Min 2: 40 sec plank hold
Min 3: 7 HSPU

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7/17/14

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

Shoulder Mobility:

Internal Rotation (coach led)

12 Min AMRAP:

10 KB Swings 55/35

5 T2B

10 Push Ups

-–5 Min Rest—

Endurance Wod:

5 x 200 Meter Run (Goal is to maintain the same pace for all intervals)

**1 Min Rest between intervals

 

—#CUBESAUCE—

Shoulder Mobility:

Internal Rotation (coach led)

12 Min AMRAP:

10 KB Swings 55/35

5 T2B

10 Push Ups

—Rest as needed—

HSPU Work:

7 Sets of 7 HSPU ** Rest 1 Min after each set

Endurance Wod:

8 x 200 Meter Row (Goal is to maintain the same pace for all intervals)

**1 Min Rest between intervals

 

 

 

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7/16/14

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

8 Min AMRAP:
30 Double Unders or 70 singles
15 Sit ups

–5 min rest–

3 rounds for time:

15 Pull Ups
15 Front Squats 115/75
15 Barbell lunges. (Barbell behind neck) 115/75

—#CUBESAUCE—

Find max height box jump. (No running or stepping start)

–rest as needed–

8 Min AMRAP:
30 Double Unders
10 Weighted Sit ups

–rest as needed–

3 rounds for time:

15 Pull Ups
15 Front Squats 135/95
15 Barbell lunges. (Barbell behind neck) 135/95

C2B Work:
7 sets of 7 C2B
*1 min rest between sets.

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7/15/14

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

25-20-15-10-5 reps of:

Wall Balls 20/14

Hang Position to over head (Snatch or C&J from the hang position) 95/65

 

—CUBESAUCE—

30 Sec Handstand hold x  4

—rest as needed—

Bench Press: 10×3

—rest as needed–

25-20-15-10-5 reps of:

Wall Balls 20/14

Hang Power Snatch  115/75

 

—rest as needed–

21-15-9 reps of
KB Swings
200 meter row

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