Archived WODS

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

May 13, 2014

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WE'RE FAMOUS!!!

There is A LOT going on right now so stay in the know about all the sweet happenings.  We have CrossFit Games Regionals in a week (INFO AND TICKETS HERE).  We will have a box there so please come up and say hey, we will be in box 202.  This is a three day event and just a heads up, the food sucks, so bring some for tailgate style lunch.  TICKETS FOR THOSE THAT PURCHASED THEM ARE AT THE GYM.

Memorial Day Murph / Open House Potluck is the following Monday from 9am - whenever people are done.  Bring some family, friends, grub and drinks to share (you don't have to share your family, just your food). < SIGN-UP HERE >

We also have a new class on Sundays for people interested in getting in a workout, it will be lighter weight HIIT style workouts to prep for Spartan Race.  Everyone is welcome.  Info on news & announcements.  

Cheers!  Now for the WOD. 

STRENGTH: Phase 1, Day 2

Accessory Work:

Weighted Pull-Up, 3 x 6 - H.A.P
Push Press, 3 x 6 @ 75% 1RM

CONDITIONING:

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups