Archived WODS

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

February 9, 2015

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Coming over the halfway hump of our fat loss challenge, we will have a "pot" at the gym.  If you have committed to the challenge, please drop $20 dollars into the pot that will be used for our top 4 members.  Please put your name on your deposit so that you can be added to the prize pool.  If you have any questions about things that have come up or things you're having trouble with, please drop Mike a line: Mike@narrowscrossfit.com

STRENGTH:

Squat Warm-Up:
8@40%, 6@50%, 4@60%, 3@70%, 1@80%

Back Squat (6/1): This one is for all the beans!  For now...
6@75%, 1@95%, 6@78%, 1@98%, 6@80%, 1@102%

* Maintain good form throughout, if it ever breaks down, lower weights by 3-5% and resume.  Strict 3 minute rest between sets.  Make sure you have a spotter if you are unsure about your singles.  Make sure your warm-up is thorough... this is heavy weight!  

**Use your head on that last single, ask your coach to watch your 98% and give feedback on what to try next.

CASH - OUT:

Row 2000m EASY, Then:
Accumulate 4 minutes in a plank
or
Complete 50 V-Ups
(If you cannot complete a proper V-Up, scale to the plank)