Archived WODS

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

December 5, 2014

We will be hosting the "Fat Truck" on Friday the 12th to test body fat percentages.  Look for a sign-up in the gym to claim a spot.  They will be here from 5:30am to 5:30pm which should give everyone a chance to stop by.  The cost is $49.  This is the single most accurate way to measure your lean body mass.  We will be running a gym-wide fat loss challenge before the CrossFit open in February so this before measurement will be critical.  Get lean and mean for the summer and the open.  More info to come.

STRENGTH:

Clean from low hang + Push Jerk + Split Jerk – 10 Min to quickly work up to a heavy set, no fails.

CONDITIONING:

AMRAP 25 Min:
500m Row
15 Slam Ball Burpees (30/20)
3 Rope Climbs