Archived WODS

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

September 23, 2013

1) 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. 

2) 30 minutes to establish a 1RM HBBS.

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 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 maximal Squat. If you are projecting 400#, walk out with approximately 425#. 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.

3) Run 800 - 1600 Meters

Notes: This is NOT timed, simply a cool down jog.  You should be able to comfortably talk, stretch afterwards if time permits.