Archived WODS

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

January 13, 2015



Snatch Complex EMOM x 10 Min:
Snatch Pull + Hang Snatch + Overhead Squat
** Snatch Pull will be completed at the end of the 2nd pull at FULL extension with shoulders behind the bar, arms should be straight.  Hang snatch will be mid thigh or above, full. 


“Team Power Drill”
Teams of two, 5 Rounds each of:
10 Power Clean (135/95)
15 Burpees
20 Kettlebell Swings (53/35)
25 Wall Balls  (20,14)
**one athlete completes a full round while the other rests, then switch.  The goal is to complete the entire round unbroken, scale appropriately.