CrossFit Narrow Gate

WOD

CrossFit WOD 190816

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Band Assisted Pec Stretch x 45 seconds per side

Band Assisted Tricep Stretch 45 seconds per side

and then …

StrongFit Shoulder Opener

Bicep Curls x 5 reps

Bicep Curls with nuetral grip x 5 reps

Overhead Lateral Raise x 5 reps

Overhead Nuetral Grip Raise x 5 reps

and then …

Prone Cuban Press for Ring Muscle-Ups

Overhead Squat (Every 2 minutes for 8 minutes )

Overhead Squat x 2 reps

Metcon (2 Rounds for time)

For time:

Row 1000 Meters

50 Wall Ball Shots 20/14

25 Box Jump & Step-Down 24/20″

When the running clock reaches 12:00…

800M Run

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CrossFit WOD 190815

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Shoulder to Overhead (Every minute for 8 minutes )

Shoulder to Overhead x 2 reps @ 75% of your 1-RM

You may choose between a split jerk or a push jerk, depending on what feels most comfortable for cycling that weight

Front Squat (Every minute for 6 minutes )

Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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LIFE 20190815

CrossFit Narrow Gate – L.I.F.E.

Strength

A.: Goblet Squat (x7-9 @ 30X1)

rest 2 mins b/t sets

x4 sets

B: Weighted Walking Lunge (x16-20 alt steps)

rest 2 minhs b/t sets

x3 sets

Metcon (Time)

5 sets at high efforts of

30 Jump Rope

9 DB DL

7 DB Front Squats

5 Burpees

walk rest 1 min

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CrossFit WOD 190813

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Clean + 1 Jerk (Every 90 seconds for 6 sets )

Power Clean + Jerk x 1 rep

Sets 1-3 = @ 65-70%

Sets 4-6 = @ 70-75%

Metcon (Time)

21-15-9

Squat Clean 95/65

Stationary Dips

RX+ 135/95, Ring Dips

Metcon (3 Rounds for reps)

Accessory Work

Three sets of:

8 x Barbell Glute Bridges @ 20X1

Rest 60 seconds

Max Unbroken Rep Strict Pull-Ups

Rest 60 seconds
Count your pull ups for your score

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CrossFit WOD 190812

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Power Snatch + OHS (Every min for 8 min )

Power Snatch + Overhead Squat

Sets 1-4 = 2 reps @ 65-70%

Sets 5-6 = 1 rep @ 70-75%

Back Squat (Every 2 min for 12 min )

Tempo Back Squat @ 32X1

Set 1 – 3 reps @ 70% of 1-RM Back Squat

Set 2 – 2 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 1 rep @ 85%

Set 5 – 1 rep @ 87.5%

Followed by…

One set of:

1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 87.5%

Metcon (Time)

For times, complete:

Run 400 meters

15 x Overhead Squats 95/65

15 x Pull-Ups

Rest 2 minutes; Repeat for three sets

RX+ 135/95

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Weightlifting 20190810

CrossFit Narrow Gate – WEIGHTLIFTING

Weightlifting

A.: 3 Position Snatch (x1 @ 70%)

High Hang, Hang, Mid-Patella
x1 @ 75%

x1 @ 80% x3 sets

B.: 3 Position Clean (x1 @ 70%)

High-Hang + Mid-Thigh + Floor
x1 % 75%

x1 @ 80% x3 sets

C.: Back Squat (x3 @ 80% x 4 sets )

D.: Good Mornings (x5 x3 sets)

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CrossFit WOD190807

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Clean and Jerk (Every 90 seconds for 9 min )

Power Clean + Jerk Dip + Jerk x 1 rep

Sets 1-2 = @ 80% of 1-RM Power Clean

Sets 3-4 = @ 85% of 1-RM Power Clean

Sets 5-6 = @ 90% of 1-RM Power Clean

Perform a power clean, perform a jerk dip, then perform a jerk

Metcon (Time)

For time:

4 Thrusters

1 Rope Climb

8 Thrusters

2 Rope Climbs

12 Thrusters

3 Rope Climbs

RX 95/65

RX+ 135/95

Time Cap: 10:00

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CrossFit WOD 190806

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Power Snatch (Every minute for 6 minutes )

Sets 1-2 = @ 75-78% of 1-RM Power Snatch

Sets 3-4 = @ 78-80% of 1-RM Power Snatch

Sets 5-6 = @ 83-85% of 1-RM Power Snatch

Back Squat (Every 2 min for 12 min )

Every 2 minutes, for 10 minutes (5 sets):

Tempo Back Squat @ 32X1

Set 1 – 3 reps @ 65% of 1-RM

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 1 rep @ 80%

Set 5 – 1 rep @ 85%

Followed by…

One set of:

1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 85%

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes, complete (3 sets):

500 Meter Row

15 x Burpees
The goal is to be consistent across the three sets. Work quickly to transition off the rower straight into the burpees.

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Weightlifting 20190803

CrossFit Narrow Gate – WEIGHTLIFTING

Weightlifting

A.: 3 Position Snatch (x1 @ 65%)

High Hang, Hang, Mid-Patella
x1 @ 70%

x1 @ 75% x3 sets

B.: 3 Position Clean (x1 @ 65%)

High-Hang + Mid-Thigh + Floor
x1 @ 70%

x1 @ 75% x3 sets

C.: Back Squat (x5 @ 75% x5 sets)

D.: SLDL (x5 x3 sets)

*try to increase from last week

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