Archived WODS

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

February 16, 2015

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If you have not dropped your challenge money off yet, please do that this week.  There are only two weeks left to get it done.  Lets crack down and push hard, both in the kitchen and in the gym!

STRENGTH:

Squat Specific Warm-Up:
8@40%, 6@60%, 4@70%, 2@80%, 1@85%

Back Squat @ 95% 1RM EMOM For 8 Sets 
- Finish with a set of 10, easy, fast and perfect.

** If form breaks down or you fail to complete a set, rest for 3 minutes and resume where you left off.  You should attempt to use your new 1RM to calculate weights, if you fail, drop to 95% of old 1RM.

CONDITIONING:

4 Rounds For Time:
10 Overhead Squats (135/95)
50 Double Unders
10 Deadlift (225/155)