Archived WODS

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

November 10, 2014

SQUAT:

10×2 Box Squat

** Goal is to work up to about 60% 1RM Back Squat and stay there for as many sets as possible.  A few points of performance, use a slightly wide stance, shins do not pass perpendicular to the floor.  When on the box, keep tension in midline and legs but unload the feet so all weight is on box, then reload and drive the hips hard.  Attempt to use a box that is as close to your sticking point as possible (parallel or just above for most).  Rest 1 min between sets.  

CONDITIONING:

5 Rounds For Time:
5 Muscle ups
5 Push Jerks (165/110)
5 Burpee Box Jumps (28/24)

** Muscle Up Sub is 7 close handed push-up and 7 ring rows (false grip if poss).