Archived WODS

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

October 18, 2013

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Pineapple Classic is coming up soon!  Held on Saturday, November 9th in North Bend.  This is one of the most awesome runs of the year and NCF has made it a tradition to show up and make asses of ourselves.  We want to get as many people involved as possible so get signed up by tomorrow night using discount code: october, and get 10$ off. If it is any incentive, you get UNLIMITED George Town Brewery beer and a delicious meal afterwards.  You can also eat your pineapple, if it survives...

STRENGTH:

- Hatch Week 3, Day 3

 CLICK HERE TO DOWNLOAD THE  HATCH PROGRAM SPREADSHEET

CONDITIONING: 

"Mini Barbara" 

3 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

** 2 Minutes of Rest Between Rounds. 

Or every single person doing the Hatch cycle...