Archived WODS

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

August 29, 2014

Our Labor Day schedule is up, I hope everyone has a fantastic 3-day weekend.  We will be holding a Hero WOD at 9:15am and 5:30pm.  I hope everyone can make it in!!  Normal schedule for Saturday and classes resume on Tuesday. 

STRENGTH:

3 Position Power Clean (Floor, Hang, Power Position – do not drop bar) + 1 Push Jerk (after Clean complex, no split): Max for the complex, then – 1X1@95%, 1X1@90%

CONDITIONING:

3 Rounds For Time:
7 Muscle-Ups
14 Power Cleans (165/105) 
21 Burpees