Archived WODS

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

August 26, 2013

6 min to establish a 1RM box jump

8x3 Sumo Deadlift, climbing from a deficit - Stand on 45# plates, hands inside knees, no bouncing or touch and go.  Bar must come to a complete rest at bottom.  1 min rest between sets.

20 rep max Clean - Power or squat allowed.  Resting in the front rack is allowed.  No resting on the ground or at the hang.  Every rep must be touch and go.  Rest no more than 5 minutes before row. 
2k Row For Time