Archived WODS

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

February 29, 2016

Great job to everyone who completed 16.1!!  It's only the first week and we've had some incredible performances so far.  What we love so much about the open is that it pushes you to levels that you thought were never possible.  We saw several "Firsts" this weekend and look forward to lots more over the next 4 weeks.  

REMINDER: Post your open scores by 5:00pm Monday!!  DON'T FORGET!

STRENGTH: 

Simultaneously work to a heavy triple for:
Deadlift & Push Press
- 20 Minute cap, these should NOT be 3RM, keep them smooth and mechanically sound.  Work on mechanics that we can translate to timed reps (rebounding push press and no pause DL). 

CONDITIONING:  Benchmark Retest #2

"DT"

Five rounds for time of:
12 Deadlift (155/105)
9 Hang power clean
6 Push jerk