Archived WODS

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

September 8, 2014

img.jpg

Thanks to everyone who made it out to The Beast Fest in Seattle on Saturday.  It was a first for several of our members and we are so proud, not only for the athletes but the support from our gym.  You guys rock, it's just a fact you'll have to learn to accept. 

STRENGTH:

1) 7 x 3 Power Clean - Progressive, Unbroken and Fast.  
* Reach a near maximal lift by set 5, stay there for the remaining two sets.

CONDITIONING:

3 Rounds For Time:
10 Power Clean & Jerk
400m Run

CASH-OUT:

6 Sets: Tabata Hollow Rocks