Archived WODS

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

September 27, 2013

THIS SATURDAY (9/28) CHEER ON ALL OUR TEAMS COMPETING IN THE 2ND ANNUAL T-TOWN THROWDOWN (GYM CLOSED ON SATURDAY)

ALSO, PLEASE SIGN-UP FOR OUR NEW MOVEMENT SEMINAR WITH DOM IF YOU WANT TO ATTEND, 11AM ON SUNDAY.  SIGN-UP ON OUR SCHEDULE PAGE.

STRENGTH:

20 Minutes to Establish a 1RM Front Squat (ref 4/29)

CONDITIONING:

PARTNER WOD: 

4 rounds (2 rounds per person):

  • 500 m Row (400 Row women) while partner holds double KB front rack (2x24 lb/2x18lb)

Note: If partner puts down KBs, rower must immediately stop rowing until partner returns to the DB KB front rack position. Rower will add 100 m penalty.

-Then- With one partner working at a time, Complete:

150 Double Unders 
100 Jumping Lunges
50 KB Push Jerks (53/35)