Archived WODS

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

December 10, 2014

We will be hosting the "Fat Truck" this 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.  This test is open to anyone and everyone so feel free to bring friends, spouses etc.  Being scared of the number is a BAD reason not to do it, probably the WORST reason.... More info to come.

STRENGTH:

EMOM for 10 Minutes - High Hang Snatch + Snatch Balance

CONDITIONING:

5 Rounds For Time:
12 Kettlebell Swings (72/44)
12 Toes-2-Bar
250m Row