Archived WODS

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

July 1, 2013

The schedule this week is likely going to look something like this:

Thursday (7/4): Either all Morning classes or just a 8 & 9am depending on what the 6am'ers say about it.  I'll ask around and see if anyone is interested in coming in early.  No Open Gym!

Friday (7/5): Afternoon Classes Only.


1X20 HB Back Squat

Notes: This will be our final set, attempt to establish a 20RM. The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.


3 rounds for time:

Run 400m
21 Thrusters 45#
12 Pull-ups