Archived WODS

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

July 11, 2016

Turn every "have-to" into "get-to". You don't have to go to work. You don't have to go grocery shopping. You don't have to pick up the kids from soccer practice. You GET TO do those things. Flex your gratitude muscles by recognizing the abundance and opportunities in your life. 

STRENGTH:

Squat Specific Warm-Up:
8@40%, 6@60%, 4@70%, 2@80%, 1@85%

Back Squat @ 95% 1RM EMOM For 8 Sets
- Finish with a set of 10, easy, fast and perfect (30% ish).

** If form breaks down or you fail to complete a set, rest for 3 minutes and resume where you left off. 

CONDITIONING:

For Time:
20 Clean and Jerks (135/95)
800m Run
10 Rope Climbs
800m Run
50 Burpees