Archived WODS

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

January 29, 2013

Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30

Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.

Bulletproof Shoulders

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 "Macho Man"
OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks (165/105)
Don't be a meat-head.  Lighter is harder than big weights in this wod.  Pick a weight that you can get 6-9 rounds of. If you don't finish 5 rounds, strip some weight and continue to suffer for your insolence.
Which way is up?!?!