Archived WODS

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

April 15, 2014


Steve is known for his dance moves....


20 Minutes to establish a 1RM Snatch, time includes 5 minutes of light warm-up.

Notes:  This can only be a power snatch if mobility is the limiting factor, if you can overhead squat, you will be doing a full snatch.  Period.  If you are simply to stubborn or scared to pull under the bar, it's time to address that fear.  Your 1RM is the heaviest weight that you can successfully catch in the BOTTOM of an overhead squat. 


10 Rounds For Time:
10 Toes-2-Bar
10 Ground-2-Overhead