Archived WODS

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

October 14, 2013

Just wanted to take a second to talk about diet during this cycle.  It is very important with this kind of squat volume that you be eating enough to support the extra workload.  Do NOT attempt to go on a calorie deficit during the next few months.  If you feel like you aren't going anywhere and the squats are seeming impossible, it is highly likely that you are not getting enough calories to recover.  Remember, you do not get stronger in the gym, you get stronger at home, eating and sleeping your way to recovery.  The muscle you gain over the next few months will be with you for a long time so stop stressing about the short term "fluff" that a few more calories may or may not add.  It will be well worth it when we are done and you are a calorie burning squatting machine!  

 STRENGTH:

- Hatch Week 3, Day 1 

 CLICK HERE TO DOWNLOAD THE  HATCH PROGRAM SPREADSHEET 

CONDITIONING: 

4 Min AMRAP:
10 x Clean & Jerk (95/65)
10 x Box Jump

- Rest 60 Sec -  

4 Min AMRAP:
10 x Pull-Up
10 x Burpees Over Bar 

- Rest 60 Sec -  

4 Min AMRAP:  
Row For Calories