Archived WODS

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

April 22, 2013

SKILL / MIDLINE WORK

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.  Always have a spotter for safety. 

CONDITIONING

12 minute ascending round AMRAP of:

3 Hang Clean to Thrusters (115/75#)
3 Burpee Box Jumps (30/24″)
3 C2B Pull-ups
6 Hang Clean to Thrusters 
6 Burpee Box Jumps 
6 C2B Pull-ups
9 Hang Clean to Thrusters 
9 Burpee Box Jumps 
9 C2B Pull-ups
12…