Archived WODS

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

July 14, 2014

Make sure to reserve your spot for our NCF Camping Trip, they are going quick!

STRENGTH:

Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest as needed

* These sets start a little heavier than they have in past weeks and build faster so make sure you are warm and ready.  In the heavier sets get used to being assertive out of the rack and quick in your set up. 

CONDITIONING:

For Time:
1000m Row
15 Clean & Jerks (135/95)
100 Air Squats

- Rest 2 Min, Then -

50 C2B Pull-Ups 

* No more than 10 pull-ups may be done per minute, goal is to get it done in 5 unbroken sets.