Archived WODS

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

January 9, 2015

WHITE ELEPHANT PARTY IS TOMORROW!!  

DETAILS CAN BE FOUND << HERE >>

STRENGTH: 

Warm-Up: 8@Bar, 6@30%, 4@40%, 3@60% - Slight pause in bottom, bounce out & drive.

Tempo Back Squats - 
3@63%, 3@65%, 3@65%, 3@65%, 3@68%
**These will all be done with a 3 - 2 - 1 cadence: 3 seconds down, 2 second hold, drive up with speed.  Strict 2 Minutes of rest between sets.  If your shoulders dip upon initiating out of the bottom, drop weight.  Think about keeping your shoulders and hips as vertically stacked as possible. 

CONDITIONING:

AMRAP in 12 Min:
10 Snatches, 75/55
10 Box Jumps, 28/24
10 Snatches, 95/65
10 Box Jumps, 28/24
10 Snatches, 115/80
10 Box Jumps, 28/24
10 Snatches, 135/95
10 Box Jumps, 28/24
AMRAP Snatches @ 155/105

* Snatches can be any style