Archived WODS

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

September 16, 2014

STRENGTH:

1a) 6 x 3 Bench Press - Fast and Unbroken, reach last weeks weight by set 4, you MUST finish slightly heavier, use a spotter if necessary.
1b) 6 x 4 Weighted Chin-Ups

CONDITIONING:

Complete As Many Reps As Possible in:
1 minute of Power Snatches (135/95)
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks (155/105)
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts (225/155)
1 minute rest
1 minute of Muscle ups

* Sub Ring Dips (No Bands, No Scales) or Hand Release Push-Ups for Muscle-Ups.

COOL-DOWN:

800m Run