Archived WODS

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

August 22, 2014

Everyone rocked those overhead walks on Wednesday.  You have all done a great job learning to use the tools you have gathered to accomplish new tasks safely and efficiently.  When the zombies reach Gig Harbor, I'm heading straight to Narrows where all the bad-asses hang out!  It's the little things that makes a coach proud... - Mike

STRENGTH:

1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups – rest 90 sec.

CONDITIONING:

For Time:
30 Burpee Box Jumps (24/20)
400m Run
15 Power Snatches (135/95)
800m Run
15 Power Snatches (135/95)
400m Run
30 Burpee Box Jumps (24/20)