Blog Archives

CROSSFIT RNA CAMBRIDGE - WOD - 30/09/14

30/9/2014

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Angie in the house today!!!

CrossFit Cambridge - CrossFit RNA

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Well done everybody! Great work :)

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CROSSFIT RNA CAMBRIDGE - WOD - 29/09/14

29/9/2014

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strength:

H.B. Back Squat
3-3-3

met-con:

7min AMRAP: 3, 6, 9, 12, 15, 18, 21
T2B
Push Press @ 52.5/35kg

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CROSSFIT RNA CAMBRIDGE - WOD - 27/09/14

27/9/2014

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Saturday Rowling

For time:
3 HSPU
30 Box Jump Overs @ 24/20'
2 Wall Climbs
20 Thrusters @ 42.5/30kg
5 HSPU
50 Deadlifts @ 85/60kg
4 Wall Climbs
40 Wall Balls @ 9/6kg
7 HSPU
70 DUs

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CROSSFIT RNA CAMBRIDGE - WOD - 26/09/14

26/9/2014

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friday Fun

strength:

2RM Power Clean (15min Cap)

met-con:

For time (20min Time Cap)

200m Run
7 Hang Power Cleans @ 60/42.5kg
14 OH Lunges @ 20/15kg
21 Sit Ups

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CROSSFIT RNA CAMBRIDGE - WOD - 25/09/14

25/9/2014

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Strength:

Front Squat (20min)
2-2-2

met-con:

For time: 1,2,3,4,5,6,7,8,9,10

Pull ups
OH Squat @ 52.5/35kg

*7 Burpees between each set*

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CROSSFIT RNA CAMBRIDGE - WOD - 24/09/14

24/9/2014

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Goodbye julia

30min Running Clock

0-10min: 5rounds
5 STOH @ 52.5/35kg
10 Deadlifts @ 52.5/35kg
15 Box Jumps @ 24/20'

10-20: EMOM
10 Wall Balls @ 9/6kg

20-30: E30sec
1 Clean & Jerk @ 52.5/35kg (work on tekkers)

Big shout out to Julia Madrzak...tonight was her last class with us before moving on to more "awesomeness" abroad. Thanks for all your hard work, energy & smiles ...we will miss you big time!!

#FitnessFamily #StayinTouch
#HardWorkDedication #GoodLuck
#AlwaysTeamRNA

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CROSSFIT RNA CAMBRIDGE - WOD - 23/09/14

23/9/2014

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Strength:

A. 10min to find H/S Squat Clean
B. EMOM for 10min - 1 Squat Clean

Met-Con:

For time: 21-15-9
HSPU (strict)
T2B
V-Sit Ups

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CROSSFIT RNA CAMBRIDGE - WOD - 22/09/14

22/9/2014

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Strength:

3 x Complex (10min)
1 Strict Press
2 Push Press

Met-Con:

- 8 rounds for time
7 Thrusters @ 42.5/30kg
5 Strict Pull Ups
35 DUs

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CROSSFIT RNA CAMBRIDGE - WOD - 20/09/14

20/9/2014

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Met-con:

For Time:
30 Bear Complex @60/42.5kg

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CROSSFIT RNA CAMBRIDGE - WOD - 19/09/14

19/9/2014

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Strength:

10min to find 3RM OverHead Squats

Met-Con:

60sec Push Ups (C/F)
15sec Rest
30sec Thrusters @ 20/15kg
15sec Rest
60sec Sit Ups15sec Rest
30sec Thrusters @ 20/15kg
15sec Rest
60sec Wall Balls @ 9/6kg
15sec Rest
30sec Thrusters @ 20/15kg
15sec Rest
60sec DUs
15sec Rest
30sec Thrusters @ 20/15kg
15sec Rest
60sec OH Lunges @ 20/15kg
15sec Rest
30sec Thrusters @ 20/15kg

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CROSSFIT RNA CAMBRIDGE - WOD - 18/09/14

18/9/2014

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strength:

Push Press
3-2-1

Met-con:

For time (14min time cap)
30 pull up (kipping allowed)
30 Burpee Box Jumps
30 GTOH @ 20/15kg

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CROSSFIT RNA CAMBRIDGE - WOD - 17/09/14

17/9/2014

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PB Wednesday

strength:

10min to find H/S Deadlift

Met-con:

EMOM for 20min
odds: 5 Deadlift @100/70kg
evens: 5 strict HSPU

Tabata

Hollow Holds

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CROSSFIT RNA CAMBRIDGE - WOD - 16/09/14

16/9/2014

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Tuesday terror

Strength:

In 12min find a heavy 5rep max HB Back Squats

Met-Con:

For time:
21-15-9 (with 40DU or 80SU in between sets)
STOH @ 60/42.5Kg
T2B
KB Russian Swing 24/16kg

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CROSSFIT RNA CAMBRIDGE - WOD - 15/09/14

15/9/2014

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strength:

Met-Con:

10min to find heavy complex of:
1 Power Clean
1 Hang Squat Clean
1 Front Squat

5 rounds for time
1 Wall Climb (add 1 wall climb every round)
3 Hang Power Cleans @ 60/42.5kg
5 Front Squats @ 60/42.5kg
7 Box Jumps @ 24/20'

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CROSSFIT RNA CAMBRIDGE - WOD - 13/09/14

13/9/2014

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strength:

Front Squat
1-1-1

met-Con:

15min AMRAP
3 Muscle ups (or C2B)
6 Squat Cleans 42.5/30kg
9 Burpees

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crossfit rna cambridge - wod - 12/09/14

12/9/2014

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Strength:

Push Press
2,2,2

met-con:

EMOM 20mins
Odd - 12 Wall Balls @ 9/6kg
Even - 3 Thrusters @ 70/50kg

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crossfit rna cambridge - wod -11/09/14

11/9/2014

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Coach Scott going over Deadlift technique

Strength:

Deadlift
3,2,1,3,2,1

Met-con:

For Time:
7 Rounds:
5 Power/Muscle Snatch @ 40/25kg
10 Box Jumps @ 24/20"

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crossfit rna cambridge - wod - 10/9/14

10/9/2014

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Strength:

Back Squat
1,1,1

Met-Con:

For Time:
10 Push Press @ 52.5/37.5kg
30 Lunges
9 Push Press @ 52.5/37.5kg
30 Lunges 8 Push Press @ 52.5/37.5kg
30 Lunges
7 Push Press @ 52.5/37.5kg
30 Lunges
........etc