Archived WODS

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

December 19, 2012

Back Squat (read thoroughly):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 80-90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 80-90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 80-90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HighBarBS.

5X2 Pause Front Squats @ 70% (3 counts in bottom),  rest 90 seconds.

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10 Min AMRAP:

5 Burpee Over Bar
15 KettleBell Swing (72/44)
10 C2B Pull-Ups
5 Thrusters (135/95)

What happens when you forget your workout shirt. Workin out super classy!