Archived WODS

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

July 24, 2013

CROSSFIT SPECIFIC PALATES, THURSDAY, JULY 25th @ 8:30am. THIS WILL BE OUR FIRST CF TAILORED PILATES SESSION.  FREE TO MEMBERS, $5 TO NON-MEMBERS.  HELD AT NCF.  CLICK HERE TO REGISTER, SPOTS LIMITED TO 12. 

STRENGTH:

Spend 10 Minutes Working Up To a HEAVY Hang Squat clean. 

Notes: A squat clean is NOT defined as a power clean with a front squat attached on the end... This is all about speed and commitment, you will need both to be master of the universe.  

CONDITIONING:

5 Rounds For Time:

16 Lateral Burpee Over Bar

12 Hang Squat Clean (135,95#)

Hmmm chalk abuse?  I wasn't PLANNING on putting burpee broad jumps into Friday's WOD but until you people learn how to use chalk correctly...