Archived WODS

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

August 3, 2016

Weightlifting + Gymnastics Conditioning:

EMOM x 6 - 1 Squat Snatch (80 - 90% across)
Rest 4:00
EMOM x 6 - 1 Squat Clean and Jerk (80 - 90% across)
Rest 4:00
30 MU for time

* Do what feels right, should be 6 HEAVY singles, cannot change weight during EMOM.  

Conditioning:

Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
Toes-2-Bar

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets. Score is total reps for EACH movement.