Archived WODS

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

December 22, 2014

FOOD JOURNALS... If you are doing the challenge, Mike must see at least one weeks worth.  You will be given points for completion (not content) so just write down everything that enters your mouth.  If you aren't doing the challenge and would like some nutrition input, feel free to join in!  You have until the end of December so start it NOW.

Holiday Schedule is Posted

STRENGTH:

1) 6×6 Back Squats, fast and unbroken @ 60-65%, 1:30 set clock.

CONDITIONING:

FOR TIME:
7-6-5-4-3-2-1 Muscle-Ups (sub 1 strict chin up + 1 dip)
14-12-10-8-6-4-2 Burpee Box Jumps (20")

-- THEN --

AMRAP 8 MIN:
3-6-9-12… of:
Power Cleans (135/95)
Calorie Row

** Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.