Archived WODS

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

February 27, 2013

High Bar Back Squat:

3X10 – heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

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Row 1000 Meters, Then:

5X5 UB Hi-Hang Cleans – heaviest possible, rest 60 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Then, Row 1000 Meters

20 burpee penalty for row that deviates +/- 5 seconds from first