Archived WODS

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

November 3, 2014

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This Saturday is the Pineapple Classic, a 5k mud run that we've been doing for the last 5 years.  The last day for early registration is Tuesday.  They are teams of 2 or more.  It is always a ton of fun and there is free beer from Georgetown Brewery as well as a yummy roasted pig to munch on post race.  Let's get some people together and go get muddy!  

STRENGTH: (Ref 8/15 & 9/27/13)
20 Minutes to establish a 1RM Front Squat

CONDITIONING:
3 Rounds For Time:
50 Double Unders
21 Pull -Ups
12 Hang Squat Snatches (95/65)