Archived WODS

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

February 13, 2013

Go through each of the following sets in sequence (a, b, c ... ).  Rest as needed, change weight as needed.

a) 5X2 3 Position Snatch (low to high)
b) 5X2 3 Position Clean + 1 Push Jerk (low to high)
c) 5X2 5-Step Duck Walk – Weighted DEMO VIDEO 

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. End heavier and/or with greater volume than 1/23


High Bar Back Squat:

1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Panda's PR face