Archived WODS

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

January 8, 2014

Our white elephant party is this Saturday!  DETAILS FOUND HERE.

STRENGTH:

20 Minutes to Establish a 3RM Deadlift

Notes: Absolutely no bouncing of the bar will be permitted, keep these reps tight and safe.  The reason we are not testing a 1RM is because that can be estimated with good accuracy off of this test.  This a good test of posterior chain strength with much less risk of injury.  

CONDITIONING:

21 - 15 - 9:
C2B Pull-Ups
Burpees
250m Row after each round

Rest 3 Min after 21, 2 minutes after 15, you should be almost fully recovered.  These are all out efforts, that last round should be every drop you have left in the tank.