Archived WODS

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

January 21, 2013

Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80%

rest 60 sec. through sets of 90%, then 30 sec. between each rep at 80%


4 minutes ME Burpee Box Jumps 20″

*Rest 2 minutes.

4 minutes AMRAP of:

10 Barbell Overhead Lunges 95/65#
5 Ring Swings to Hip DEMO VIDEO 

*Rest 2 minutes.

2 minutes ME Burpees

Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.

Fly!! Or just bulletproof those shoulders...