Archived WODS

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

June 16, 2015

BARBELL CONDITIONING:

8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Sets of:
Power Clean
Bench Press
* Both are done at BW, Not for time.

CONDITIONING:

"NICOLE"
AMRAP 20 MInutes:
400m Run
ME Pull-Ups 
* Score is total pull-ups, every time you drop off the bar, you must run another 400m.  You should only come off the pull-up bar when you cannot physically do another pull-up (MAX EFFORT!).  Do not pace the pull-ups, go to failure on every set like it is your last.