Archived WODS

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

May 17, 2013

NOTE: NO 3:30/4:30 CLASSES FRIDAY, 5:30 IS THE ONLY AFTERNOON CLASS BEING HELD.  FEEL FREE TO COME IN FOR OPEN GYM AT 4:30 TO DO THE WOD.


STRENGTH

7 X 2Clean (full squat) & Jerk (split) @ 75-85% – rest 60-90 sec.

Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

CONDITIONING

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats