Archived WODS

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

April 20, 2015


I just want to give a quick shout out to Lisa, Von, Candice and Karen for their awesome effort in Saturday's competition.  For all but one it was their first competition and they made us proud!  Karen and Lisa were competing against women that were far younger than them and whooping some serious butt.  Lisa finished third in her division, Von tied for first and Candice pulled out a fourth place finish.  One thing that was more impressive than their performance was their grace and movement proficiency.  It says a lot for them as individuals and us as a gym to have these four ladies some of the best moving women on the floor.  It goes to show that if you put quality movement first the rest will fall in place.  Saturday was definitely a proud couch (es) moment. 


EMOM for 10 Min:
Hang Snatch Pull  +  Hang Snatch 

* Pull From Power Position, Bar should not pass nipples, focus on extension and getting shoulders behind heels only then should your elbows break.  Snatch is from just BELOW knee, slow into pocket and fire.


AMRAP 20 Minutes:
7 Power Cleans (135/95)
7 Burpees
200m Run