Archived WODS

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

October 2, 2013

STRENGTH:

Hatch Week 1, Day 2
Front Squat - 1x5 @ 60%, 3x5 @ 70%

CLICK HERE TO DOWNLOAD THE NEW AND IMPROVED HATCH PROGRAM SPREADSHEET  - Better Printing and Easier to Understand Formatting, adjust margins to "normal" for best printing (.75" all around).

CONDITIONING: 

TABATA - 20 seconds on, 10 seconds off for 8 intervals of the following: 

  • Calorie Row
  • Toes-2-Bar
  • Sandbag Squats
  • Kettlebell Swing
  • Double-Under

Notes: No rest between movements besides the prescribed 10 seconds.  You will complete all 8 intervals of one movement before moving on to the next.  All reps will be counted, go all out during every interval.   You will have 5 numbers at the end, one total for each.