Archived WODS

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

August 31, 2015

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Weather didn't quite work out in our favor here at home but out at the lake it was beautiful.  Hopefully we'll get some better luck come Labor day!

CONDITIONING:

AMRAP 9 of:
9 KBS (53/35)
9 Burpees
9 KBS (53/35)
9 Box Jumps (24/20)

* This is similar loading and rep scheme that we'll see in the open.  Go at it like you would for an open workout.  Do not scheme, go all out, give it your best effort.  

STRENGTH:

1a) 4 x 10 Close Grip Bench
1b) 4 x 4 Tempo Chin-Ups 

** Bench press grip should be 6 - 10" apart depending on shoulder width, it is vital that you keep your elbows tracking in.  Bar should end up fairly low on chest so that your forearm remains vertical in the bottom.  Chin up count is three seconds at the following positions - top, quarter, half, three quarter.  Attempt to string together as many as possible before breaking them up.