Archived WODS

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

January 27, 2015

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SKILL:

10 Minutes of work on a gymnastics skill of choice.  This is not "free time" to dick around, it is a focused effort on a gymnastics skill.  Try to pick a skill that will help you on a day to day basis and is a general weakness of yours.  These include:

- Kipping, Pull-Ups, T-2-B, HSPU, Handstand (freestanding or walking), L-Sit, Double Unders, Muscle-Up, Ring work (Levers, supports etc.), Rolls.

CONDITIONING: 

Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed.  One person works at a time.