Archived WODS

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

May 23, 2014

Memorial Day Murph is this Monday, excited to see everyone there!!  

STATIC / ACTIVE SHAPING:

3 x 30 sec on/off  Hollow Hold on Hands and Feet

3 × 6 Arch to Hollow Med Ball Throws 

STRENGTH: Phase 1, Day 8

Back Squat - 1x10 @ 60%, 1x8 @ 70%, 1x8 @ 75%, 1x8 @ 80

CONDITIONING:

Murph Prep

3 Rounds For Time:
400m Run 
25 Push Ups
50 Double Unders