Archived WODS

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

January 13, 2014

A big thanks to everyone that came to our White elephant party on Saturday, it was a ton of fun!  Until next year when we can celebrate a new gym and 4 years of fun, cheers and happy CrossFitting. 

STRENGTH:

Today begins our six week strength cycle.  There is a higher volume of reps than we are used to in this cycle so please keep in mind that warm-ups will be short and sweet.  If you are someone that likes to take your time through your warm-up, show up a few minutes early.  It is imperative that you log your daily loads and reps, you will need them to move through this cycle.  

1) 3x6 Unbroken High Bar Back Squat (10min)
2) 2x6 Deadlift (5min)
Notes: Both HBBS & DL @ 65-70% (weight is for last set, start approx 10% lower) 

3a) 3x8 Bulgarian Lunges  
3b) 3x8 Glute Ham Raise 
Notes: These should be done working up to a maximal weight for prescribed reps. 

CONDITIONING:

21 - 15 - 9
Power Snatch (95/65)
Wallball Shots