Archived WODS

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

December 21, 2015

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Our holiday schedule has been posted, please refer to our schedule for our hours.  We will be holding our annual "12 Days of Christmas" workout during normal class times on Wednesday 12/23.  This is an awesome workout, hope to see everyone there (with your christmas attire on of course!).

STRENGTH:

With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch

**  Remember that there is a difference between “Heavy” and”Max”.  Max is everything you have – if it’s ugly, it’s ok.  Heavy means that it is the highest load we can get without loosing technique or positions.  In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days.  In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.  I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

CONDITIONING:

Challenge Benchmark #3
3 Rounds For Time:
400m Run
15 Pull-Ups
15 Thrusters (95/65)