Archived WODS

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

May 30, 2011

There will be ONE Workout at 9am today.

Memorial Day WOD: "Murph"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

- Break up the middle portion however you see fit.  If you choose to do this Rx'd, you will have a 45 min time cap.  At this time you must start your last mile run.  Click on the image below to find an article on how to make a hand wrap, this may be useful if you are worried about your hands.