Archived WODS

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

June 25, 2013

STRENGTH

1) Every 45 seconds for 4.5 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses - Heavy

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip. Rest/Change weight for 2 minutes between 1 & 2.

2) Every 45 seconds for 4.5 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk - Heavy

CONDITIONING

For time:

50 Double-Unders
20 Handstand Push Up
20 Toes-2-Bar
50 Double-Unders
15 HSPU
15 Toes-2-Bar
50 Double-Unders
10 HSPU
10 Toes-2-Bar