Archived WODS

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

December 10, 2012

Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance (Heavier than 12/5)

4 Minutes to switch weights and be ready for:

Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk  (80% of 12/4)

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

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2 minutes ME KB Snatch (53/35)

-then (no break)-

8 minute AMRAP of:

8 - Lateral Box Jumps 20″
16 - OH Walking Lunges 45/25# (plate)
24 - Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch (53/35)