Archived WODS

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

December 26, 2014

In an attempt to help with peoples holiday schedules and families in town etc.  We will be holding two open gym sessions from 8:30 - 10:30am and again from 4:30 - 6:30pm.  

You can come in and work on your own skills and strength but you must at some point complete the workout below.  If you want some help with a tough skill that's been eluding you, please feel free to ask for some guidance!  Hope everyone had a great Christmas!

CONDITIONING:

21 - 15 - 9
Dead Lifts (275/185)
Box Jumps  (30/24)

SKILLS:

6×2 Pausing “Rock Bottom” Front Squats (95/65)
** hold each rep for :30 seconds (a set should take just over a minute).  Rest 60 - 90 seconds between sets, work in a 20 second hollow rock or hold during rest.