Archived WODS

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

November 7, 2014

Everyone who wants to participate in the Pineapple Classic on Saturday - We will be meeting at the gym after our community workout (around 10:15) to head up to North Bend.  Bring a garbage bag and a warm change of clothes.  You will be muddy, wet, probably cold and definitely in the mood for some beer (-:


10 Minutes to work on the following complex:
Hang Snatch -> Snatch Balance -> Overhead Squat

** For perfection, not weight.


3 RFT:
300m Row
5 Squat Clean Thrusters (155/105)

3 RFT:
10 Burpee Pull ups
5 Squat Clean Thrusters (135/95)

3 RFT:
20 Pistols (10/side)
5 Squat Clean Thrusters (115/75)

** One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.