Archived WODS

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

December 9, 2015

Please sign up for the fat truck soon as many of the spots are filling up.  Let me clarify a few things that we've had questions about.  

  1. You do not need to do the competition to get your body fat tested.  If you want to simply have a measurement (perhaps the most important health metric there is) you can definitely do that.  You will still have the benefit of our nutrition talks throughout the 10 weeks.  
  2. If you do not want to share your results, you do not have to, they are completely confidential unless you want them disclosed.  
  3. If you are under the assumption that you will be able to see results by just working-out really super-duper hard and not changing your diet, you are sorely mistaken.  Pun intended.  
  4. If you take this seriously and work as hard at home as you do in the gym, you WILL see results.  Your diet is a huge piece of your overall health puzzle.  You owe it to yourself to see what it can do for you. 

STRENGTH:

Back Squat
8@40%, 6@50%, 4@60%, 4@70%, 2x3@80%

CONDITIONING:

EMOMx12
4 rounds of:
Min 1: 7 Back Squats (225/155)
Min 2: 60 Double Unders
Min 3: 7-10 Strict C2B Pull-Ups
* If scaling back squats, use 60 - 65%