Archived WODS

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

July 20, 2015

Just a reminder to afternoon peeps, new schedule starts today. 

3:30pm  -  4:45pm  -  6:00pm

STRENGTH:

Squat Warm-Up:
8@40%, 6@50%, 4@60%, 3@70%, 1@85%

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.

CONDITIONING:

Tabata Style, :20 on / :10 off, 8 rounds of each:
V-Ups
Jumping Squats
Burpee Broad Jumps (distance)