Archived WODS

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

June 11, 2013

 - Saturday 6/15 Event: Get Up, Get Dirty @ Semel Park with Ross the Boss Gilbert.

STRENGTH/SKILL

1a) 4X3 Deadlifts @ 80% 1RM 

1b) 3X3 ME L-Sit Hold

Notes: DL should be slow and controlled down, about a 3-count, tap and "explode" up.  Rest 60 seconds between movements. 

CONDITIONING

“(Power) Elisabeth”

21 - 15 - 9

Power Cleans (135/95#)
Ring Dips