Archived WODS

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

July 18, 2014

Saturday Class is at normal time (9:00am)

We have a modified schedule for Friday, I'm sorry for the inconvenience, if you cannot make it into the gym today please get in the home wod below...

HOME WOD:
20 Overhead squats with anything you have (broom handle, bar, etc.) + 1:30 Couch stretch/leg
30 V-Ups or Tucks & 2 min in a handstand (break up both however you want)
100 Burpees For Time (Post time to comments)

STRENGTH: 

Back Squat: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest as needed

* Be nice to your bodies over the weekend, we go 103% on Monday.  Eat some extra carbs for dinner on Sunday, stay hydrated and do some mobilization before you go to bed.  If you are pro active, I promise Monday will go much smoother.  

CONDITIONING:

AMRAP 20 Min:

Even Minutes: 15 Calories
Odd Minutes: 15 Burpees

* Keep this up as long as you are able.  This is just as much a test of mental fortitude as it is conditioning.