Archived WODS

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

September 13, 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:

Snatch Complex

3 sets across of: Snatch Dead + Hang Squat Snatch + Overhead Squat -  

Notes: Snatch dead should be slow and deliberate.  Focus on torso positioning and bar path.  Pull the knees back, transfer weight to the heels and pull the bar to your pockets.  Once in the pocket, bring bar back to the knee and initiate hang snatch (full squat). 

CONDITIONING:

"FAT FRAN" 

15 - 12 - 9
Thruster (135/95)
Dead Hang Pull-Up