Archived WODS

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

November 19, 2013

The Turkey Trot is held down in the Harbor on Thanksgiving morning.  We have done this run in the past and it is a good way to earn a day full of food.  Throw a comment down at the bottom if you are at all interested. 

STRENGTH:

12 minutes to work to a heavy Hi-Hang Snatch (shoulders even with the bar – start roughly 3-6″ below the hip).

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

CONDITIONING:

3 rounds for time of:

Run 400m
15 Thrusters (95/65#)
15 Pullups