Archived WODS

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

August 10, 2015

It was awesome to see the heart that was put into the 31 Heroes workout on Saturday.  It touches me that so many of you take our Hero workouts seriously, this is one of the reasons why we try not to schedule them every other day in our programming.  We want them to resonate, we want them to be special.  Thank you for making them just that.  

A reminder, we are doing our 1RM Back Squat on Tuesday.  Please make time to mobilize Monday night, we will not be stretching day-of as it would be counter productive.  

STRENGTH:

1a) 7 x 3 - Strict Press, Progressive
1b) 7 x 1 - Full Clean, Progressive 

** For press, attempt to work up to a 3RM.  For clean, work up to 80% 1RM by set 6. 

CONDITIONING:

2:00 to complete:
100m Sprint
2 HSPU
2 Pull-Ups
** You repeat this 2 minute cycle adding 2 reps each time until you are no longer able to complete the prescribed amount of work in the 2 minutes.