Archived WODS

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

July 10, 2013

 "TABATA GONE BAD"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises (4 min each):

  • Wall-ball Shot (20/14#)
  • Power Clean (75/45#)
  • Box Jump (20") 
  • Push-press (75/45)
  • Calorie Row 

There is no additional rest between exercises.

Notes: This will be a running count.  If you would like to know your reps for each movement, have something to write each one separately, then add together for a total.  The score is the total of the scores from the five stations.