Archived WODS

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

May 7, 2013

STRENGTH

7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.

*Notes: Cleans should be full reps. The bar does not return to the floor between the two positions.

CONDITIONING

60 Seconds ME Double Unders (3 attempts, 1:2 work:rest)

-then-

Tabata – Row for calories.

*Rest 5 minutes.

Accumulate as many BB TGU (alternating arms) as possible in 12 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not scored. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.  Each time you rest or remove weight, you must do 15 burpees (added at the end).