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!  

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

AMRAP 7 Min

15 x Floor Wipers (135/95)

10 x Box Jumps (20"/18")

5 x Wallball Shots (12' Target)