Archived WODS

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

October 5, 2011

Great job yesterday, I know it was alot of work but everyone did an awesome job.  Those row's really take it out of you... Just a heads up, light day today, FRAN on Friday.  Rest up, bring your A-game.  Below is a video from MWod that is a really great prep for Fran.  I recomend doing this for at least two days leading up to the workout.  Get that positioning dialed!  


Spend some time rolling out and stretching that front rack position.  Kipping practice if you need it.


15 x Floor Wipers (135/95)

10 x Box Jumps (20"/18")

5 x Wallball Shots (12' Target)