Archived WODS

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

November 20, 2013

Lakewood Memorial WOD will be held this Friday.  It is done with a partner and involves being outside.  Rain or shine, we will be getting at it.  This one hits home here at NCF so everyone come and show your support for the officers among us. 

STRENGTH:

1) HB Back Squat: 2X5@65%, 3X5@70% – rest 1:30

2a) Front Squat: 1X5@60%, 3X5@65% – rest 60 sec.

2b) 4X5 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).