Archived WODS

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

May 1, 2012

This week is going to be exciting. First we have the completion of our 30 Day Paleo challenge on Tuesday.  I don't know about you guys but I feel great!  We also have our CrossFit Total testing happening at the end of the week (Thurs & Fri).  On that note, if you have not signed up for a time slot please follow the link at the top of the page and plug your name in somewhere.  You can't dodge this one, if you don't do it now we'll just make you do it later... 

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4 x 3 

Deadlift (70%)

Keeping this relatively light, we want to focus on form today.  Dialing in your efficiency will go a long way while your maxing. Don't break records, make them PERFECT. Then...

5 Rounds: 5 Pull-Ups/5 Burpees then, 50 Double-Unders

4 Rounds: 5 Pull-Ups/5 Burpees then, 40 Double-Unders

3 Rounds: 5 Pull-Ups/5 Burpees then, 30 Double-Unders

...Etc. until 5 Pull-Ups/5 Burpees and 10 Double-Unders