Archived WODS

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

November 4, 2014

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!  

CONDITIONING:

6 Rounds of:
In 2 mins complete:
200m Run
7 Deadlifts (305/205)
Max reps of Handstand Push ups in the remaining time
Rest 1 minute between rounds, score is total number of HSPU

STRENGTH:

EMOMx12
Odd: 5 Muscle ups 
Even: 5 Bench Press

** Scaling MU Progression -> 6 strict c2b pull-ups -> 7 strict pull-ups -> 10 ring rows