Archived WODS

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

December 31, 2012

Last Workout of 2012, GET SOME!

1 Deadlift @ 75% 1RM
Every 15 Seconds for 5 Min (21 Reps)

Bar must be lowered to the ground under complete control

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3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME Dead Hang Pullups
1 min ME KB Ground to Overhead (53/35)
*Rest 1 minute

Notes: ME= Max Effort. Begin the cash-out exactly 3 minutes after you complete WOD.

CASH OUT: 5 Min Alternating Barbell Turkish Get-Ups