Archived WODS

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

January 20, 2014

STRENGTH: (Week 2/6)

1) 3x6 Back Squat 
2) 2x6 Deadlift 

Notes: Both HBBS and DL weights should be 5 - 10 lbs heavier than last week.  Plan on using your last set weight from last week on your second set this week (or 1st for DL), then go up on next. 

3a) 2x10 R/L Bulgarian Lunge
3b) 2x10 Glute Ham Raise

CONDITIONING:

With a running clock, complete each movement for 3 rounds of: 40 seconds on, 20 seconds off. 

  • Kettlebell Swings, (53/35)
  • HR Push ups 
  • Squats
  • Calorie Row

This is a 12 minute workout, 3 minutes at each movement (similar to tabata).  Post totals for each of the four movements.