Archived WODS

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

October 4, 2013

titos and vodka.jpg

Don't forget to sign-up for Dom's skill session on Sunday.  Click on the event on the "pricing and schedule" page and log-in.  Remember, the thing that separates the super humans from the average Joe, efficient movement.  The best 60 minutes you'll spend in the gym.

STRENGTH: 

HATCH WEEK 1, DAY 3

Notes: Don't be in a hurry, take your time and get every rep. 

 CLICK HERE TO DOWNLOAD THE NEW AND IMPROVED HATCH PROGRAM SPREADSHEET  - Better Printing and Easier to Understand Formatting, adjust margins to "normal" for best printing (.75" all around).

CONDITIONING: 

3 Rounds For Time: 
5 x Push Jerk (185/125)
10 x Pull Up (C2B)
15 x Box Jump (28"/24")
800m Run

Notes: Make these push jerks HEAVY, completing all five should be extremely difficult.  

 

Post Open Gym Recovery Happy Hour.