Archived WODS

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

January 2, 2015

Happy New Years!  I hope everyone is ready for an awesome 2015!  

I hope everyone had a chance to download and read the performance guidelines for the challenge from our community page post.  If not you can get it HERE.  It has some great info in it for everyone, not just those doing the challenge.  Also, if you are interested in utilizing our Beyond the Whiteboard account for workout tracking, it is an incredibly powerful platform to help you keep track of your progress.  If you want to join our gym on there, go HERE and create an account. 

Let us know if you have any questions!

STRENGTH:

Specific Warm-Up - All reps should be as fast and explosive as possible:
Back Squats: 8 @ Bar , 6 @ 30%, 4 @ 40% 
** After each set, complete 3 box jumps to a comfortable height with a step down

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Back Squat Speed Partials - Pins set just above sticking point, 2 second pause in bottom then explode off the pins. 

4 @ 45%, 6 @ 45%, 6 @ 45%, 4 @ 50%, 4 @ 50%, 4 @ 50%

After each set of squats, complete 4 rebound jumps.

** Rest 1 Minute after Squat set, Rest 2 Minutes after each set of jumps.

CONDITIONING:

3 Rounds For Time:
500m Row
12 Kettlebell Swings (72/44)
21 Box Jumps (24/20)