Archived WODS

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

December 24, 2014

ONLY 8:00am & 9:15am Today!!  CLOSED TOMORROW.

We are trying a new one this year.  Just like all of you, it is way more amazingly awesome compared to the last 3 years.  Enjoy!

"12 Days of Christmas" - CrossFit Style

1 Clean & Jerk (185/120)
2 Muscle-Ups (or 2 Dips)
3 Hang Squat Snatch (105/70)
4 Box Jumps (24/20)
5 Bar Facing Burpees
6 Push Press (105/70)
7 Pistols (alternating) (or Jumping Lunges)
8 Toes-2-Bar
9 Wall Ball (20/14)
10 Pull-Ups
11 Handstand Push-Ups
12 Front Squats (185/120, no racks)

** This is performed just like the song:
1 C&J, then:
1 C&J + 2 MU, then:
1 C&J + 2 MU + 3 Snatch, then:
1 C&J + 2 MU + 3 Snatch + 4 Box Jumps.....
... and so on until you finish your front squats at the end.