Archived WODS

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

December 10, 2013

STRENGTH:

1) 3x5 Shoulder Press
2) 3x3 Push Press
3) 3x1 Push Jerk

Notes:  Constantly increase weight throughout all sets, ending at a near maximal set for each of the three movements.  Jerk can either be conventional Push Jerk or Split Jerk. 

CONDITIONING: 

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) (53/35#)
20 Toes-2-Bar
20 (steps) Single Arm KB Overhead Walking Lunges (left) (53/35#)
20 Push Press 95/65#