Archived WODS

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

October 31, 2014

img.jpg

Happy Halloween!!!  Have a safe night.  Remember that tomorrows Community WOD is at 10am and we will be doing a tribute workout for the Marysville shooting.  I'll be posting some links for donations soon.  

STRENGTH:
3×3 Pause Front Squats, hold the bottom position for 10 seconds

CONDITIONING... Kinda:

“The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

** One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.