Archived WODS

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

January 18, 2016

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STRENGTH:

Snatch:
3×1 at 90%
2×2 at 80-85%, does not need to be TnG

CONDITIONING:

“Amanda”
9 - 7 - 5,
Muscle-Ups
Squat Snatch (135/95)

"IMO this is the greatest CF workout ever written. It is a tribute to an athlete who died well before her time, and impacted my life/career in a way that no one else has. There is a likelihood that she was/is the primary reason that this program exists today. Hopefully this doesn’t come off as sappy; but take a second to think about what this workout means before you do it – especially on Christmas Day.

…And if you PR, give a little wave to the sky to thank the redhead it was written for." - Rudy, Outlaw Way.