Archived WODS

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

August 13, 2011

Bring A Friend Day!!!

Tabata Intervals:

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

We will repeat this for each of the following excercises:

-- Box Jumps

-- Calorie Row 

-- Sit Ups

-- Jumping Pull-Ups (Filthy50's style)