Archived WODS

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

April 17, 2013

5:30PM CLASS WILL ONLY HAVE CONDITIONING PORTION, GYM WILL CLOSE PROMPTLY AT 6:00PM TO GIVE PEOPLE TIME TO MAKE IT TO THE GREG GLASSMAN EVENT.  IF YOU WOULD LIKE TO GET THE STRENGTH WORK IN, BE HERE EARLY.


STRENGTH

10X1 First Pull + Hang Clean + Split Jerk – heaviest possible, OMEM

Notes: This movement should be performed with a pull to the knees (a First Pull), a 3 second pause at the knees, then a Clean from the hang position (at the knees).  Reset at the top and complete your split jerk.

CONDITIONING

1 minute ME Pull-Ups (srx = M.U.)

*Rest 1 minute.

3 rounds for time of:

5 Wall Climbs
50 Double-Unders
5 Push Jerks (rx = 155/105) (srx = 185/125)

*Rest 1 minute.

1 minute ME Pull-Ups (srx = M.U.)