Archived WODS

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

January 18, 2013

Our party is almost here!  Just a little clarification.  We'll have some basic drinks, if you want something fancy bring it.  Spouses are more than welcome to join and meet all the hooligans you work out with!  There is no dress code but it's fun to see people look like normal contributing members of society.  So if anyone wears shorts and a t-shirt or yoga pants and a tank top... Many burpees will be paid.  Excited to see everyone there!!  Starts at 7:00pm but come and go as you please.

AMRAP 20 Minutes:
5 Pull ups
10 Push ups
15 Squats

Don't try to impress with big scores, instead be overly strict on the standards.  Do the little things right.
Pull ups - chin over bar, full hang at bottom, this shouldn't be anything new.
Push ups - chest to deck (not belly), no snaking, full extension.  Hips and shoulders rise the same distance.
Squats - depth and full extension at the top with you shoulder in line with your hip.