Archived WODS

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

July 12, 2013

STRENGTH

1) High Bar Back Squat: 1x5 @ 75%, 1x3 @ 80%, 1x3 @ 85%, 3x1 @ 90%

2) Shoulder Press:  5 - 3 - 3 - 3 - 2 - 1 : Heaviest Possible

Notes: Rest NO MORE than 90 Seconds between sets for squats.  Rest exactly 60 seconds between shoulder press sets.  This is not meant to be a 1RM max attempt, but feel free to PR. 

CONDITIONING

Sets of 21 - 15 - 9, for time:

Burpee Broad Jumps (6'/4')
Pull-Ups

Notes: Broad jump distances are for male/female.  Feet must clear for rep to count.  You must jump the same mat, back and forth for each rep.  12 min time cap, scale appropriately to finish within time cap.