Archived WODS

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

May 26, 2015

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I want to thank each and every one of you that made the time to come out yesterday.  It is always a humbling experience and a true privilege to share it with everyone here at NCF.  You are a special group of people and I'm honored to share a little chunk of life with you.  

BARBELL SKILL:

12 MInutes of skill work on the following:
1 Front Squat + Overdrive and Reposition + 1 Split Jerk

* Repeat for sets of three, pulled from the rack.  A full front rack position should be reached for each front squat.  Build weight as you get comfortable with movement.  Split Jerk foot work should be a focus as well.

CONDITIONING:

AMRAP 3:
6 Front Squat, 155/105
6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:
6 Front Squat, 135/95
6 Burpees over Bar