Category: CrossFit Open WOD

crossfit rna cambridge - "OPEn WOD 12.1" - 9/11/17

9/11/2017

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crossfit rna cambridge - "14.4 Open WOD" - 8/02/17

8/2/2017

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crossfit rna cambridge - "11.5 Open wod" - 25/01/17

25/1/2017

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crossfit rna cambridge - open wod 16.5 - 26/3/16

26/3/2016

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Final Standings 2016

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crossfit rna cambridge - WOD - 16.5 - 25/3/2016

25/3/2016

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16.5

27 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters @ 42.5/35kg
Bar Facing Burpees

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crossfit rna cambridge - Open 16.4 - 19/3/16

19/3/2016

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16.4

13 Min AMRAP
55 Deadlifts @ 102.5/70kg
55 Wall Balls @ 9/6kg
55 Kcal Row
55 HSPU

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crossfit rna cambridge - open wod 16.3 - 12/3/16

12/3/2016

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16.3

7min AMRAP
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

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crossfit rna cambridge - wod - 9/3/16

9/3/2016

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strength:

Strict Press
5-4-3-2-1

met-con:

13.2 Open WOD
10min Amrap:
5 STOH @ 52.5/35
10 Deadlifts @ 52.5/35
15 Box Jumps @ 24/20"

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crossfit rna cambridge - 0pen wod 16.2

5/3/2016

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16.2

Beginning on a 4-minute clock, complete:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed in 4 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed in 8 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed in 12 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed in 16 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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crossfit rna cambridge - Open wod 13.4 - 3/2/16

3/2/2016

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strength:

Back Squat
Find Heavy Single

met-con:

Open 13.4
7min Amrap:
3 - 6 - 9 - 12 - 15...
C&J @ 60/42.5kg
T2B

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crossfit rna cambridge - Open 15.1 - 11/11/15

11/11/2015

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met-con:

1A.
9min Amrap
15 T2B
10 Deadlift @ 52.5/35kg
5 Snatch @ 52.5/35kg
1B.
6min
Est 1 RM C&J

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crossfit rna cambridge - open wod 15.5 - 28/3/2015

28/3/2015

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open wod 15.5

27 Calorie Row
27 Thrusters @ 42.5/30kg
21 Calorie Row
21 Thrusters @ 42.5/30kg
15 Calorie Row
15 Thrusters @ 42.5/30kg
9 Calorie Row
9 Thrusters @ 42.5/30kg

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crossfit rna cambridge - open 15.4 - 21/3/2015

21/3/2015

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open wod 15.4

8 - Minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.

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crossfit rna cambridge - open wod 15.3 - 14/3/2015

14/3/2015

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15.3

Workout 15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

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crossfit rna cambridge - 15.2 - 7/3/2015

7/3/2015

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15.2

For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc....etc....etc

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crossfit rna cambridge - Open 15.1 WOD - 28/2/2015

28/2/2015

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Open 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts @ 52.5/34kg
5 snatches @ 52.5/34kg

open 15.1a

1-rep-max clean and jerk
6-minute time cap

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crossfit rna cambridge - wod - 21/2/2015

22/2/2015

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14.5

For Time:
21 Thrusters
21 Burpees
18 Thrusters
18 Burpees
15 Thrusters
15 Burpees
12 Thrusters
12 Burpees
9 Thrusters
9 Burpees
6 Thrusters
6 Burpees
3 Thrusters
3 Burpees