Archived WODS

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

December 11, 2013

Hey all, just a heads up.  We have set a final date for our CrossFit Christmas/Festivus/Hanuka/Scientoligical Party for January 11th.  It will be a white elephant party so you all better get your awesome gifts ready now!

STRENGTH:

Hatch Week 11, Day 2

Front Squat  5@60%, 5@70%, 2x5@75

CONDITIONING:

5 rounds for distance, reps and calories of:

:30 ME Row for Calories
:30 Rest
:30 Hang Power Clean (135/95)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

Notes: This will be done in teams of 3, your scores for each movement will be averaged for one base score.  If done with a partner, add scores together and divide by 2.