Archived WODS

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

March 11, 2013

Great job to everyone that completed 13.1 last week!  Final tally, 26 members on our team, over double what we had last year.  We also had a great turnout to cheer on the crew Saturday at 10:30.   We had a total of 3 snatch PR's and a random First Muscle up... Good start to the season!  Keep training hard, back to the grind we go.

3 Sets of the following (a, b, c, a, b ... etc):

a) 5 x Halting Split Jerk, Heavy

b) 15 x Glute Ham Raise

c) 10 Sec. Handstand Hold

Notes: focus on keeping the chest totally vertical during dip and pause. Cannot be taken off rack or dropped between reps. Use partner for HS holds, face wall, looking for palms 0-3 inches away, nose, hips and feet in contact with wall. Rest 60-90 Seconds between movements.


12 minute AMRAP of:

5 - Power Cleans (165/110)
10 - Toes-2-Bar
15 - Wallball Shots (20/14)