Archived WODS

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

June 24, 2013

STRENGTH

1a) 5X2 Clean Pulls – heaviest possible, rest 60 sec. 

1b) 5X3 Tempo HB Back Squat, rest 60 sec.

*Notes: Clean pull has a 3 count pause at knee, then drive to triple extension. BS Tempo: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.  Goal is to reach 80% 1RM and complete for as many of the 5 sets as possible. 

CONDITIONING

4 rounds for time:

Row 300 meters
10 Burpee Pull-Ups
15 Ball Slams (30/20#)

Rest 1:00 between rounds.  100% effort

aka: AFAP, aka: As Fast As Possible, aka: SPRINT like your life depends on it!