Archived WODS

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

October 15, 2013

STRENGTH: 

1) The Following Complex OTM For 15 Minutes: 2 Clean Pulls + Low Hang Clean + Split Jerk

 Notes: Clean pulls are from floor.  Low hang clean is from just below kneecap and is a full squat clean.  In this position remember that your shins should be completely vertical with your hips high and hamstrings tight. 

2a) 5x5 Pendlay Row - Heaviest Possible

2b) 5x5 Seated KB Shoulder Press - Heaviest Possible 

MORE STRENGTH: 

M.E. Farmers WALK For Distance  (2x72, 2x44)

Our athletes that competed in the Bacon Beatdown this last weekend.