Archived WODS

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

November 8, 2013

 Pineapple Classic tomorrow, we will still be holding a morning workout at 9.  People heading off to the race, meet at the gym at 9:00am.  If you live in Tacoma, meet at Trident Athletics on South Tacoma Way at 9:30 - 9:45.  We will leave from there.  A few words of advice, it will be cold, you will be wet and you will want dry EVERYTHING when you finish the race.  Bring a change of clothes, towel and warm water to rinse off.  It's gonna be a blast!

STRENGTH:

Hatch Week 6, Day 3

CONDITIONING:

5 rounds for time of:

Row 20 Calories
5 Clean & Jerk (205/135)

Notes: Clean & Jerk should be 75 - 85% of your 1RM (depending on limiting factors).  In other words, make this HEAVY.  Singles should almost be a requirement, not because you're being lazy, but because it's that heavy.  Let's move some weight today.