Archived WODS

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

December 30, 2015

We are upon the last few days of the year, if you have not picked up our end of the year news letter, grab one at the box.  

New years schedule can be found on our Pricing and Schedule page.  

BARBELL CYCLING:

1. 4×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets
2. 3×7 Unbroken Front Squats, Progressive – rest as little time as possible between sets
* Scale carefully, these sets MUST be unbroken.  They should be fast but difficult, it's a fine line, find it.  

CONDITIONING:

For Time:
30 Thrusters (95/65)
90 Double unders
20 Thrusters (95/65)
60 Double unders
10 Thrusters (95/65)
30 Double unders