Archived WODS

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

December 23, 2013

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Please take a peek at our SCHEDULE for the next two weeks of craziness.  If you have never experienced "The Twelve Days Of Christmas" WOD, it has been an NCF Christmas tradition and we will be doing it again tomorrow at 0800 and 0915 tomorrow.  It's a blast so I hope to see everyone there!

CNS PREP:

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% 1RM

Notes:  We will spend 5 minutes warming up to prescribed weight, then proceed with 5 sets of 2. This is meant to provide a warm up for both the legs and the Central Nervous System. DO NOT go above the prescribed weight. Each set should be easy and fast. 

1RM TEST:

30 minutes to establish a 1RM HBBS. (ref 9/23 & 12/9)

Notes: The Cleans should provide a good warm-up, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 1-2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected max Squat. If you are projecting 300#, walk out with approximately 325#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Please remember that the success of a test like this is LARGELY dictated by the mental state you are able to keep yourself in for the duration of the lift.  If you are feeling like a pansy, keep it to yourself, voicing it not only hurts you but it infects the ones around you.  Keep it positive!  Everyone that tests today is victorious, whether you reach your "goal" or not.  We've all put a LOT of work in over the last few months (well, most of us...)  please remember that this doesn't always reflect in your 1RM.  There are many other ways that are equally important that will not be tested today, such as: work capacity, flexibility, efficiency, joint stability  Just to name a few.  Acknowledge your accomplishments, you put in too much work not to. 

COOL DOWN:

Row 2000 Meters

Notes: This is NOT timed, simply a cool down.  You should be able to comfortably talk, stretch afterwards if time permits.  Start whenever you complete the 1RM.