Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

August 10, 2016

STRENGTH:

4 x 6 Front Squat, Climbing

CONDITIONING:

Partner WOD:
3 Rounds For Max Reps:
1:00 Wallballs (20/14)
1:00 Slam Ball (30/20)
1:00 Box Jumps (24/20")
1:00 Push Press (95/65)
1:00 Burpees
* One person works for :30 then you switch, you do this for each movement.  There is no "rest" station.  You accumulate reps together and your score is total reps performed by team in all 3 rounds. 

August 5, 2016

CASCADE CLASSIC QUALIFIER WORKOUT 1:

10 MIN AMRAP:

7 DEADLIFTS
40 DOUBLE UNDERS

Each round the weight goes up 20# for men and 10# for women.

STARTING WEIGHTS:

Elite/Rx
Men 225#
Women 155#

Masters
Men 185#
Women 135#

Teens
Men 155#
Women 115#

Scaled
Men 155#
Women 115#
Single unders instead of double unders

August 3, 2016

Weightlifting + Gymnastics Conditioning:

EMOM x 6 - 1 Squat Snatch (80 - 90% across)
Rest 4:00
EMOM x 6 - 1 Squat Clean and Jerk (80 - 90% across)
Rest 4:00
30 MU for time

* Do what feels right, should be 6 HEAVY singles, cannot change weight during EMOM.  

Conditioning:

Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
Toes-2-Bar

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets. Score is total reps for EACH movement.