Archived WODS

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

February 13, 2015

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Please drop your $20 dollars for the Challenge in the pot at the gym with your name on it.  If you don't contribute, you are not in the running for any prizes!  

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 4 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 @ 50%, 4 @ 55%, 6 @ 55%, 6 @ 60%, 6 @ 60%, 4 @ 60%

After each set of squats, complete 5 rebound jumps.

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

CONDITIONING:

Teams of 3
AMRAP 20:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge (72/53)
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.