Archived WODS

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

July 3, 2015

I lied, there WILL be oly lifting at 8am on Saturday the 4th.  Following at 9am we will be holding a HERO WOD to celebrate our nation's independence.   Come wearing a flag of some kind or pay the price...

STRENGTH:

Specific Warm-Up - All reps should be as fast and explosive as possible:
Back Squats: 8 @ Bar , 6 @ 30%, 4 @ 40% 
** After each set, complete 4 box jumps to a comfortable height with a step down

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Back Squat Speed Partials - Pins set just above sticking point, 2 second pause in bottom then explode off the pins. 

4 @ 50%, 4 @ 55%, 6 @ 55%, 6 @ 55%, 4 @ 60%, 4 @ 60%

After each set of squats, complete 5 rebound jumps.

** Complete your set of rebound jumps WITHIN one minute of your squats, Rest 1 Minute after each set of jumps before starting your next set. 

CONDITIONING:

21-15-9-15-21:
Wall Ball (20/14)
Box Jump (24/20)
200m Run after every round