Archived WODS

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

May 28, 2013

I know some of you missed our Memorial Day celebration, so here is your chance to remember our fallen brothers, sisters, fathers, sons, mothers and daughters.  All heros fighting for the freedom we enjoy every day.  Now you have the FREEDOM to do this WOD and enjoy every second.  HERE is some encouragement.

CONDITIONING

"MURPH"

Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile

- Scale as needed, break up middle portion however you please.

IF YOU COMPLETED MEMORIAL DAY MURPH:

3 Rounds For time:

15 Hang Snatch
40 Double-Unders
30 Abmat Sit-Up

Then (rest 1 minute): Row 1K

MIDLINE

1a) 3X3 (3l/3r) BB Turkish Get-Up's  
1b) 3X15 UB GHD Sit-Up's