Archived WODS

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

August 20, 2012

Thank you to everyone who helped make last Saturday such a great success.  NCF Raised just shy of $1000 for the children of fallen heroes and the memorial fund for the 30 men lost on 8/6/11.  I would also like to extend a special thanks to Marlene's Market and Deli for donating some amazing food!


Hang Squat Clean:
work up to a heavy single

4 Rounds for time:
5 - Deadlift (275/185)
30 - Wallball Shots (20/14)
5 - Muscle-ups