Archived WODS

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

January 3, 2014

First WOD of the new year, time to get some.  Resolution... Find BEAST MODE button.  Check out the deets for the party next weekend HERE, better start looking for a badass white elephant gift (or just re-gift a crappy one you already have).

STRENGTH:

EMOM For 14 Minutes: Clean Pull + Hang Clean + Split Jerk 

Notes: Ascending weights, ending heavy as possible.  Make sure to reach full triple extension in both the clean pull and hang clean.  

CONDITIONING:

"Mini Barbara"

Three Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 2 Min Between Rounds