Archived WODS

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

December 9, 2013

It is imperative to complete the entire warm-up today, please do not show up late.  You will not be allowed to join the group until you have completed everything in the warm-up.  This includes the Squat Cleans.  It is for your safety, no injuries today. 

STRENGTH:

10 Min to work up to a heavy Squat Clean

MORE STRENGTH:

Hatch Week 11, Day 1

Notes: This is our big day, 103% for one rep.  Don't worry if you do not get today's rep or if you miss the workout, we will be testing for a true 1RM before Christmas. 

CASH-OUT:

ROW 1000m + Inchworm Entire length of gym + Pigeon Stretch 1:30 Per Leg