Archived WODS

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

April 27, 2012

So if you've noticed that strange spreadsheet at the top of the page you are probably wondering what the heck that's all about.  So in one week we will be testing for our 1 rep maxes on the back squat, shoulder press and deadlift.  This will take about an hour and is quite involved, this being so, we will only be allowing 5 people per class.  We would like EVERYONE to sign up for a time slot so please try to fit something in.  If you have any questions feel free to ask.


Shoulder press


6 Minute AMRAP of:

10 Front Squat / 20 Sit Ups

---- 1 Minute Rest----

6 Minute AMRAP of:

10 Kettlebell Swings / 10 Weighted Lunges (5 per leg)