Archived WODS

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

June 29, 2015


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. 


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!  


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