Archived WODS

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

October 21, 2014

STRENGTH:

Full Cleans:
1) Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
2) Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
3) Establish a max set of unbroken TnG Squat Cleans, 205/145

*No resting on the ground or the hang. Resting in the front rack is OK.  Scale as needed, first set at approx. 60%, go from there...

CONDITIONING:

With a Running Clock
AMRAP 3:
3 Power Snatches, 135/95
6 Box Jumps Overs, 36/28

Rest 1 Minute
Max Effort Pull-Ups in 1 Min
Rest 1 MInute

AMRAP 3:
2 Power Snatches, 145/105
6 Box Jumps Overs, 36/28

Rest 1 Minute
Max Effort Pull-Ups in 1 Min
Rest 1 MInute

AMRAP 3:
1 Power Snatches, 155/115
6 Box Jumps Overs, 36/28

** Note total number of Pull-Ups as well as total rounds, start each new round where you left off from the previous.