Archived WODS

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

November 2, 2015

Pineapple classic and the Dynamic duo competition hosted by Kitsap CrossFit coming up this weekend. 

STRENGTH:

1) 3×2 Power Clean,
* Work on keeping your feet under you. Drop from the top. Rest as needed between sets.
2) Work up to a complex of: 1 Full Clean + 1 Front Squat + 1 Split Jerk

AN AWESOME ARTICLE ON CLEAN & JERKS

CONDITIONING:

“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
* Record scores for all 18 sets, we will take the total cals, burpees and DU.