Archived WODS

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

December 24, 2012

--- 8:00 AM & 9:00 AM WORKOUTS ONLY TODAY ---

"12 Days of Christmas" WOD

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

Performed like the song: 1, 1-2, 1-2-3, 1-2-3-4 and so on. You are done when you complete the 12 thrusters at the end.

"12 DAYS OF CHRISTMAS" 2011