Archived WODS

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

September 17, 2013

STRENGTH:

15 Minutes to Find a 1RM Bear Complex 

Notes: Bear consists of a Power Clean - Front Squat - Press - Back Squat - Press.  This must all be done in one unbroken set.  

CONDITIONING: 

21 - 15 - 9 For Time: 

Deadlift (225/155)
500m Row

Notes: Done in teams of 2, tag team style.  When partner 1 gets done with the 21 Deadlifts, Partner 2 will go, when both are done, Partner 1 starts the Row etc.