Archived WODS

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

February 11, 2013

3 Rounds, Not For Time:

ME L-Sit Holds – rest 45 sec.
10 Glute Ham Raise (weighted if poss.) – heavy, rest 45 sec.



8 min AMRAP of:

Run 200m
5 High Hang Squat Clean (135/95)
10 Push Jerks (135/95)

-then (no rest)-

3 min ME Lateral Burpees (over bar)

An interesting video from 2010, this is a games competetor named Pat Barber.  In this video he get's a 245 lb clean and jerk, a 10 lb PR for him at the time (165lb BW).  As of this time last year (2 years) he had a 315 lb C&J... he put in a lot of work over the last couple years.  Notice anything he's NOT doing?  POWER CLEANS!!  I'll beat it into you guys one of these days (-: