Archived WODS

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

November 14, 2012

 

LURONG LIVING ORIGINAL
5 Rounds For Time:

Men's Rx - 20 Burpees and 20 KB Swings at 53 lbs
Men's Scaled - 20 Burpees and 20 KB Swings at 35 lbs
Women's Rx - 20 Burpees and 20 KB Swings at 35 lbs
Women's Scaled - 20 Burpees and 20 KB Swings at 25 lbs

----------------  THEN  -----------------

3 Rounds, Not For Time:

20 UB GHD Situps – rest 45 sec.
7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO