Archived WODS

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

January 6, 2015

Beyond the Whiteboard is there for a reason, LOG YOUR WORKOUTS!!  It literally takes 30 seconds... MAYBE.  

STRENGTH:

1a) 5 x 3 Power Clean -
** Moderate weight, focus on fast extension of knees and hips.

1b) 5 x 5 Barbell Ab Rollout -
** Take these slow, Keep a neutral spine!!  Bigger plates will make this slightly easier, small plates or empty bar will increase difficulty.

CONDITIONING:

3 Rounds For Time:
20 Thrusters (95/65)
20 Toes-2-Bar