Archived WODS

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

October 28, 2014

Hey everyone, just a little heads up.  Bryan Owens is very sick and it would be awesome if everyone could say a quick prayer or send some good juju his way!  I know he would do the same for you.  

STRENGTH:
15 Minutes to Establish a 5RM Back Squat

** Reference last weeks 5 x 5 for a good starting point.  If finding a true 5RM you should barely stand out of that last rep.  Get a spotter and push yourself.  If you know you're a little stiff, try to do some mobilization well before you test (like > 1 Hour or night before).

CONDITIONING:
5 Clusters (Heavy)
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
2,000m Row (approx. 5k pace)
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clusters