Archived WODS

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

May 11, 2016

If anyone has any need for a Ball Rebounder like THIS, we have one for free.  Send Mike a message and we can hook you up!

STRENGTH:

Warm-Up,  Back Squat - 8@40%, 6@50%, 4@60%, 3@70%

Back Squat - 6@65%, 1@85%, 6@68%, 1@88%, 6@70%, 1@90%
** Strict 2.5 Min Rest BETWEEN Sets

STRENGTH/SKILL TRANSFER:

1) Split Jerk Strict Press – 3×3
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

2) Jerk Balance – 3×3
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  Video demo courtesy of Catalyst Athletics – video.

CASH-OUT (if time allows):

Run 1 Mile or Row 2000m