Archived WODS

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

December 29, 2014

OUR CHALLENGE OFFICIALLY STARTS TODAY, TIME TO CLEAN IT UP AND GET LEAN!!

CHALLENGE RULES AND GUIDELINES WILL BE POSTED TO THE COMMUNITY PAGE, CHECK BACK BY MONDAY AFTERNOON.

WARM-UP:  Mobility Ques, 15 SlingShot Squats, Squat Mobility then Back Squat - 8@40%, 6@50%, 4@60%, 3@70%

STRENGTH:

 Back Squat - 6@65%, 1@85%, 6@68%, 1@88%, 6@70%, 1@90%
** Strict 2.5 Min Rest BETWEEN Sets

CONDITIONING:

For Time:
21 Power Snatch (95/65)
21 Burpees
21 Pull-Ups
15 Overhead Squat (95/65)
15 Burpees
15 Pull-Ups
9 Full Snatch (95/65)
9 Burpees
9 Pull-Ups