Archived WODS

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

July 2, 2013

The schedule this week is as follows:

Thursday (7/4):  We will be holding a 8 & 9am class, No Open Gym!

Friday (7/5): Afternoon Classes Only.

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STRENGTH

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses (Aprox. 75% 1RM snatch)

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk (Aprox. 75% 1RM C&J)

*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.  

CONDITIONING

For time:

50 Air Squats
25 KB Swings (53/35#)
50 Air Squats
25 KB Swings
25 Box Jumps (30/24″)
50 Sit-Ups
25 Box Jumps 
50 Sit-Ups