Archived WODS

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

June 14, 2013

 - Saturday 6/15 Event: Get Up, Get Dirty @ Sehmel Park with Ross the Boss Gilbert, 9:00am.  Anyone is welcome to join, so get your wife, boyfriend, mom, dad and dog walker to come play around with us. NO CLASS WILL BE HELD AT NCF. 


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STRENGTH

15 Minutes to Establish a 1RM Clean & Jerk (REF 4/10) & (2/25)

CONDITIONING

AMRAP in 5 Minutes:

Burpee Muscle-Ups

-then (rest 2 minutes)-

3 rounds for time of:

Run 400m
5 Muscle-Ups
21 Kettlebell Swings (72/44#)

Notes: If you do not have a Muscle-Up, sub Burpee Pull-Ups (C2B if possible) for the first 5 Minutes, then sub 10 false grip ring row's and 10 hand release push-ups for the second part.