Archived WODS

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

July 21, 2014

WARM-UP:

6 Min to work up to a Heavy Hang Squat Clean 

STRENGTH:

Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 @ 95%, 1X1 @ 103% – rest as needed

* Treat your first rep at 90% and your last two singles at 95% & 103% like 1rm.  Get used to being assertive out of the rack and quick in your set up.  If 103% will be a PR for you and you would like to do a walk-out before completing your last set, feel free.  Do not go over 103%

TEST:

  • 1RM Weighted Pull-Up & 1 Set To Find Max Strict Pull-Ups
  • Max Strict HSPU
  • Max DU in 2 Minutes
  • 500m Row For Time