Archived WODS

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

January 7, 2014

This week begins our prep for the 2014 CrossFit Open.  We will be gearing all of our programming for the next 3 months on building our skills and engines for this years open competition.  This doesn't mean that we will stop our strength work, all it means is we will be progressively narrowing our focus over the next couple months.  

Another aspect of this phase of training... DIET!  This is a fantastic time to start cleaning up your diet and cutting down after our strength cycle.  Stay tuned for some more on this later.  

SKILL:

Burgener Warm-Up x 2 w/PVC, 1 x w/Bar

Spend 5 Min Working On The Vertical Snatch w/Bar 

Notes: Snatches should be done out of the hip, torso stays completely vertical, caught in full squat. 

CONDITIONING:

"FILTHY FIFTIES"
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 Kettlebell Swings, 35/25
50 Walking Lunge steps
50 Toes-2-Bar
50 Push Press, 45/33
50 Hip Extensions
50 Wall Ball Shots, 20/14
50 Burpees
50 Double unders

Notes: 30 Minute Time Cap.  Aim to finish under time cap, if any movement is scaled, they all must be scaled.  For example: "Filthy Thirties".