Archived WODS

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

April 8, 2014

dork.jpg

STRENGTH:

1a) 2 x ME Bodyweight Bench Press 

1b) 2 x ME Strict Pull-Up

Notes: If BW is more than 75% 1RM, scale to 70% 1RM and complete AMRAP.  If you can complete 2-5 strict pull-ups, scale with 1-2 red bands.  1 or less strict pull-ups, scale to ring row, choose a difficulty and complete AMRAP before failure. 

CONDITIONING:

"DORK"
33 Front Squats (185/125)
15 Burpees
33 Deadlifts (185/125)
15 Burpees
33 Kettlebell Swings (72/44)
15 Burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.