Archived WODS

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

February 27, 2015

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Today is our body composition test.  Please remember that you do not need to have tested previously to test today, please feel free to come in and get dunked.  It is the most important benchmark you can measure in terms of your health and progress towards an ideal "you".  

We will be running open gym today, 5:30am - 11:00am and 3:00pm - 6:30pm.  We will be doing the open 15.1 skills prep as well as a WOD for those not completing the open over the weekend.  

OPEN SCHEDULE IS POSTED TO THE SCHEDULE PAGE.

MOBILITY:

Hips/Hamstrings
Front Rack/Triceps
Overhead/T-Spine

SKILLS WORK:

Toes - 2 - Bar
Power Snatch
Clean 
Split Jerk

CONDITIONING:

"OPEN WORKOUT 15.1"

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-bars
10 Deadlifts (115 / 75 lb.)
5 Snatches (115 / 75 lb.)

** THEN, NO REST **

6 Minutes To Establish:
1RM Clean & Jerk