Archived WODS

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

December 12, 2014

Today will be open gym format to limit the disturbance of the fat testing on classes.  We will be open from 5:30am - 10:15am and again from 3:00pm - 6:30pm.  Come whenever you would like in that time and get your workout in.  Remember that the testing should be done before your workout and you need to bring a bathing suit and a towel.  There are still many times during mid-day and evening so feel free to email for a spot.


1) Three Rounds For Time:
10 Double Kettlebell Push Press (53/35)
10 Box Jump (36"/28")

- Rest as much as needed - 

2) For time:
50-40-30-20-10 Double unders
25-20-15-10-5 GHD Sit-Ups
* After each set of Sit-Ups complete a 30' handstand walk (or 20 chest touches)