Archived WODS

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

January 26, 2015

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STRENGTH:

Squat Warm-Up:
8@40%, 6@50%, 4@60%, 3@70%

Back Squat (6/1):
6@73%, 1@93, 6@75%, 1@95%, 6@78%, 1@98%
** Maintain good form throughout, if it ever breaks down, lower weights by 3-5% and resume.  Strict 2-3min rest between sets.  Make sure you have a spotter if you are unsure about your singles.  Make sure your warm-up is thorough... this is heavy weight!

CONDITIONING:

For Time:
40 C2B Pull-Ups
30 Calorie Row
20 Overhead Squats (95/65)
10 Overhead Squats (135/95)
5 Overhead Squats (155/105)