Archived WODS

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

May 14, 2014

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 3

Snatch DL - High Hang Snatch: 4 x 6 @ 65-85%

CONDITIONING:

For time:

50' Front Rack KB Walking Lunges (53/35)
15 HSPU
30 OHS 95/65#
12 HSPU 
24 OHS 95/65#
9 HSPU
18 OHS 95/65#
50' Front Rack KB Walking Lunges (53/35)