Archived WODS

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

December 24, 2013

--- 0600, 0800 & 0915 WORKOUTS ONLY TODAY ---

3rd annual "12 Days of Christmas" WOD

1 Christmas Power Snatch (115# / 75#)
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 Wall-Balls (20# / 14#)
11 KBS (72# / 44#)
12 Thrusters (115# / 75#)

Performed like the song: 1, 2-1, 3-2-1, 4-3-2-1 and so on until you go all the way from 12 down to 1.