Archived WODS

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

May 28, 2011

Just a reminder on a few upcoming events.  Monday is Memorial day and we will only be holding one class at 9 am.  The WOD will be "MURPH."  There will be a 45 min time cap on the middle portion, if you are still working on your pullups, pushups and squats you will finish your last run at that time.  This is a day to honor those who gave everything for their country, we do it the only way we know how, hard work and comradery. 

Also a quick reminder that if you would like to participate in the Maritime run next Sunday, you must get the form filled and returned to Route 16 Running in Gig Harbor.  There will be a group running and a group just walking and enjoying the Harbor so don't be shy!

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Recover WOD:

Run 100M

15/5 - Wallballs/Burpees

Run 200M

20/10 - Wallballs/Burpees

Run 400M

20/10 - Wallballs/Burpees

Run 200M

15/5 - Wallballs/Burpees

Run 100M