Archived WODS

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

November 18, 2014

Just a heads up, this weekend will be Steve's last here at Narrows.  For those of you that have been living under a rock, he will be moving to Fort Collins, Colorado to begin his career in beer and beards (not sure which one comes first).  To give him a proper good-bye, we will be holding a farewell WOD at 6:30pm this Saturday.  WE WILL NOT HAVE A MORNING WORKOUT.  

We will be holding a 21 and older WOD immediately following for anyone that would like a challenge (-:


STRENGTH:

EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 4 Muscle ups
(sub 30 second hands & feet hollow hold)

CONDITIONING:

FOR TIME:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups