Archived WODS

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

November 28, 2011

Alright, enough of this holiday nonesence, time to get back at it.


Tabata Dead Hang pull-up
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Ring Dip
Rest 1 minute
Tabata Kettlebell Swing, 2-pood

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Now THOSE are some sweet threads...