Archived WODS

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

June 12, 2015

STRENGTH: 

Warm-Up: 8@Bar, 6@30%, 4@40%, 3@60% - Slight pause in bottom, bounce out & drive.

Tempo Back Squats - 
3@63%, 3@65%, 3@65%, 3@68%, 3@70%
**These will all be done with a 3 - 2 - 1 cadence: 3 seconds down, 2 second hold, drive up with speed.  Strict 90 Seconds of rest between sets.  If your shoulders dip upon initiating out of the bottom, drop weight.  Think about keeping your shoulders and hips as vertically stacked as possible. 

CONDITIONING:

4 Rounds For Time:
21 Pull ups
15m HS Walk
9 Deadlifts (255/175)

* Scale HS Walk to 4 Wall Walks or 30 Chest Taps.  18 Minute Time Cap.