Archived WODS

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

July 8, 2013

STRENGTH

1a) 5X2 Clean Pulls – heavier than 6/24, rest 60 sec. 

1b) 5X5 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 70% 1RM and complete for as many of the 5 sets as possible. 

CONDITIONING

15 Dead Hang Pull-Ups
5 Overhead Squats (95/65)
12 DH Pull-Ups
10 OH Squats 
9 DH Pull-Ups
15 OH Squats
6 DH Pull-Ups
20 OH Squats
3 DH Pull-Ups

*Notes: Pull-ups can be any grip variation as long as there is zero kip and full extension at bottom.