Archived WODS

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

May 20, 2014

Kill-Cliff.jpg

OUR KILL CLIFF IS HERE!  THEY ARE $3 DOLLARS/CAN.  

Memorial Day Murph is next Monday, excited to see everyone there!!  

STRENGTH: Phase 1, Day 6

Accessory Work: These are your WORKING sets, aka: Difficult. 

1a) Pendlay Rows 3x6, H.A.P.
1b) Jerk Balance 3x6, H.A.P.

CONDITIONING:

FOR TIME:
40 Pull-Ups
15 Hang "Cluster" (135/95)
100' Shuttle Run (50' down, 50' back)
20 Box Jumps (30/24)
10 Hang "Cluster"
100' Shuttle Run
15 Box Jumps
5 Hang "Cluster"
10 Box Jumps
40 Pull-Ups

Notes: A Cluster is a clean directly into a thruster, not to be confused with a C&J.  One smooth motion from the bottom of the clean all the way overhead.  If you pause at the top of your clean it is a no-rep and you must re-squat and drive the bar all the way OH.