Archived WODS

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

October 8, 2013

 STRENGTH:

1a) 5x5 Weighted Pull-Ups, Heavy as possible.

1b) 5x5 Weighted Glute Ham Raise, Heavy as possible.

2) 5x5 Shoulder Press, Progressive, focus on bracing technique.  

CONDITIONING: 

1 minute ME Double Unders

5 minute AMRAP of:

10 Over-Box Jumps (24/20)
5 Power Cleans (135/95)

1 minutes ME Double Unders

5 minute AMRAP of:

10 Pull-Ups
5 Power Snatch (135/95)

1 minute ME Double Unders