Archived WODS

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

January 17, 2014

STRENGTH:

1a) 5x4 Spoto Press (Bench with a pause 2" above chest)
1b) 5x4 Tempo Weighted Chin-Ups (1-2 Second Pause at Top)

2a) 1x12, 1x10, 1x8 Seated KB Shoulder Press
2b) 1x12, 1x10, 1x8 Weighted Good Mornings

CONDITIONING:

3 Rounds For Max reps of:
1 min Box Jump Overs (24/20)
1 min Toes-2-Bar
1 min Deadlift (225/155)
1 min Rest