Archived WODS

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

August 12, 2014

img.png

We will be having a special guest in the gym on Wednesday this week to talk about supplementation and how we can improve our health through micronutrient support.  She will be visiting at the beginning of classes so make sure you make it in.

STRENGTH:

12 Minutes to establish a 1RM Shoulder Press (Ref 1/6/14)

* Absolutely no knee bend will be allowed before the bar leaves the shoulder.  This is strictly a test of upper body strength.  

CONDITIONING:

30 Power Snatches (95/65)
400m Run
20 Power Snatches (115/80)
600m Run
10 Power Snatches (135/95)
800m Run