Archived WODS

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

February 14, 2012

Happy Valentines Day!!! Celebrating CrossFit Style...

PART 1 (for points):

"THE BREAKUP"

With a running clock BOTH partners simultaneously complete:

1st minute:
1 Push Press (115# / 75#)
1 Burpee

2nd Minute:
2 Push Presses (115# / 75#)
2 Burpees

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.

Post Score in Points:
(eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points])

REST EXACTLY 5 MINUTES

PART 2 (TIME A - TIME B):

"THE MAKEUP"

Part A: 6 Rounds for Time:

5 Squat Cleans (115# / 75#)
10 Pull-ups
200m Row

Partners will alternate rounds (eg. one does round while other rests + L-sits.... see below)

Part B: Resting partner will have one attempt to max L-sit (for time) during EACH rest period.  

This will be done by placing both hands on 45# bumper  plates and lifting feet off the floor with locked knees.
TOTAL (of all six rounds) L-sit time for both partners will be DEDUCTED from the overall time in Part A to determine the final score.