Archived WODS

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

September 11, 2013

This Saturday Ross will be hosting our workout at Sehmel Homestead park @ 9:00am.  His workouts are always something different from the normal grind.  

Another reminder, Skills and Concepts W/Dom Starts this Sunday (9/15) @ 11:00am - you MUST be signed up HERE prior to attending class. (click on class in schedule and log-in with your current email and password, DO NOT CREATE A NEW LOG-IN!)

STRENGTH:

Work up to a Heavy 1RM BEAR COMPLEX

Notes: Complex consist of a power clean - front squat - press - back squat - press.  

CONDITIONING: 

"NUTTS"

For time:
10 Handstand push-ups
15 Deadlifts (250/165)
25 Box jumps (30/24)
50 Pull-ups
100 Wallball shots (20/14)
200 Double-unders
Run 400 meters with a 45lb plate