Archived WODS

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

November 5, 2014

This Saturday is the Pineapple Classic, a 5k mud run that we've been doing for the last 5 years.   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:
3×3 Double Pause Front Squats, Pause for 10 seconds at the bottom and 5 seconds half way up.

CONDITIONING:

For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans (135/95)

** This is a sprint, treat it like one.