Archived WODS

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

November 13, 2012

7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal DEMO VIDEO
7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal DEMO VIDEO

Strength/Conditioning

3X7 Seated KB Shoulder press – heaviest possible, rest 30 sec.
3X15 GHD Hip Extensions – heavy, rest 30 sec.
3X20 Barbell Stepups 20″ (front rack)– heavy, rest 30 sec.
3x3 Dead Hang Muscle-Ups - rest 30 sec.

- If you are not able to do DH MU, Kip x 5, if you are unable to do muscle-ups, sub ME DH pull-ups and dips.  

- When stepping onto box, stepping leg must be fully extended before trailing foot touches box.  

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For those of you who have met one of our newest members Mike, here is a great video about his community and the impact he had on them.  We welcome him into our community now.