Archived WODS

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

May 29, 2015

NORTHWEST REGIONALS ARE HERE!!!  We are blessed enough to have them right in our back yard, make sure you make it out at least one day.  It's a great experience and amazing to see athletes perform at that level in person.  If you are planning on coming, throw Mike a text at 253-686-7253 so we can all meet up!

STRENGTH/WARM-UP:

Team Of Three - Together you have 9 Minutes to find a heavy single back squat for each member of your team.  You then have another 7 minutes to find a heavy single shoulder press.  

CONDITIONING:

Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.  Scaling - heaviest weight should be between 70 - 75% of the average 1RM for team.  

Rest 3 minutes

B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.  Scaling - Heaviest weight should be between 75 - 80% of the average 1RM for team 

Rest 3 minutes

C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.
Scaling - Heaviest weight should be between 60 - 65% of the average 1RM for team.