Archived WODS

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

June 29, 2015

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Volleyball was tons of fun on Saturday, thanks to everyone who came out!  We'll definitely get another day set up to get out there. 

STRENGTH:

Squat Warm-Up:
8@40%, 6@50%, 4@60%, 2@75%, 1@85%

Back Squat (6/1):
6@73%, 1@93, 6@75%, 1@95%, 6@78%, 1@98%
** Maintain good form throughout, if it ever breaks down or you fail a rep, lower weights by 3-5% and resume.  Strict 2-3min 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!  

CONDITIONING:

3 Rounds For Time:
400m Run
15 Overhead Squats (95/65)