Archived WODS

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

April 19, 2013

STRENGTH:

15 Minutes To Establish a 1RM Overhead Squat

If you are unable to achieve a full depth OHS, start light and do several sets with PVC pipe, a partner can help "guide" (force) the bar into midline, slowly work up to bar if depth, stability and flexibility are there.  You can also use box squats as a progression to increase depth and flexibility. 

CONDITIONING:

"Christine"

3 Rounds For Time:
Row 500 Meters
12 Deadlift (body-weight)
21 Box Jump (24/20)