Archived WODS

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

September 17, 2011

One of our own, Josh Lerum, is a married man today.  We want to wish him a huge congratulations and wish them both many happy years together!

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"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for a total of 3 rounds. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.