Archived WODS

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

June 10, 2014

STATIC SHAPING:

3 x 30 sec ON - 30 sec OFF: Hollow hold on hands & Feet

STRENGTH:

1a) 3X5 Weighted Strict Pull-ups – heaviest possible
1b) 3X5 Push Press @ 80% Across

CONDITIONING:

Regional Event 5

10 rounds for time of:
1 Legless Rope Climb
Sprint 

* Sprint will be:
out door - toward H16 - around cone - to wall - around cone - back into gym. 

Notes: If you cannot complete a LEGLESS rope climb, you must scale to 3 rope get-ups, attempt to keep your legs and hip strait.  11 Min Time Cap.