Archived WODS

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

August 28, 2015

A few changes, we WILL have a Saturday class at 9:00am.  Our Thursday CrossFit Striking class is canceled.  Again, please let us know if you have any questions about this weekend!

STRENGTH:

1a. 5 x 3 Pausing Clean Pull, singles
1b. 5 x 3 Seated Box Jump
** Pause just below the knee for a full 3 seconds then continue into triple extension.  

CONDITIONING:

5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
* Rest 1 min between rounds.  Presses MUST be unbroken, if you fail a set you must complete 2 push press for every rep you missed.