Archived WODS

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

February 18, 2013

Snatch:

3X1 @ 85% -- 4X1 @ 90% -- 2X1 @ 95% -- 8X1 @ 75% 

rest 60 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

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For time:

50′ KB Weighted Walking lunge (2 x 53/35)
25 Overhead Squat (95/65)
25 Toes-2-Bar
50′ Overhead Walking lunge (53/35)
20 Overhead Squat
20 Toes-2-Bar
50′ KB Weighted Walking lunge (2 x 53/35)
15 Overhead Squat
15 Toes-2-Bar
50′ Overhead Walking lunge (53/35)

Notes: For the kb weighted lunges you must hold a KB in each hand at your side.  For overhead lunges, hold a single KB, switch hands as many times as necesary. 

Molly having ALOT of fun with her Hopper carry, firewoman style.