Archived WODS

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

August 4, 2015

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This week will be a deload week, it is important that you keep your volume fairly low.  This doesn't mean don't show up because the workouts look "easy".  This is an important part of programming, please show up, put in some extra time with mobility etc.  We will be testing our 1RM Back Squat next week, focus on eating clean, staying hydrated and supple. 

2015 Reebok CrossFit Games

Four unforgettable days. The 2015 Reebok CrossFit Games.

Posted by The CrossFit Games on Monday, August 3, 2015

STRENGTH/SKILL:

1a) 5 x 3 Seated Box Jumps 

1b) 5 x 1 Clean High Pull + Tall Clean 
**Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

CONDITIONING:

21 - 15 - 9, For Time:
Deadlift (225/155)
Run 400m