Archived WODS

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

October 26, 2015

Today is day one of our new 9:30am class.  We will no longer have a 9:15am class.  

STRENGTH:

1) Work up to a heavy Snatch single (85 - 90% 1RM, but not above)
2) 2×2 Snatch Push Press at 1RM Snatch weight
3) 3×3 Snatch Pull at 110% of 1RM Snatch

CONDITIONING:

For Time:
20 Thrusters (95/65)
20 Power Cleans (95/65)
20 Jerks (95/65)
20 OHS (95/65)
20 Front Squats (95/65)
** Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.