Archived WODS

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

April 16, 2014

Heather-Snatch.jpg

We found out who was really committed to their Snatch yesterday, solid work!

SKILL:

7 Minutes to work on Tripod Kick to Extension Progression.  If you can, work your way onto the wall or freestanding.  

STRENGTH:

15 Minutes to work up to a heavy triple Push Press

Notes: You may not pause at the front rack position once you start your first rep.  The only place you can reset is at the top.  

CONDITIONING:

"DIANE"
Sets of 21 - 15 - 9, For Time:
Deadlift (225/155) 
Handstand Push-Ups

REF: 8/9/13