Archived WODS

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

August 16, 2013

STRENGTH:

YOU HAVE 20 MINUTES TO ACCOMPLISH: 

1a) Work up to a heavy DL single, this is NOT a 1RM.  Midline should still remain intact during this effort.  

1b)     Work up to a 20 rep max Push Press.

CONDITIONING:

CHIPPER STYLE, FOR TIME:
25 Double-Unders
25 Overhead Squat (95/65)
25 Toes-2-Bar
25 Box Jumps (24/20) 
25 Toes-2-Bar
25 Overhead Squat (95/65)
25 Double-Unders