Archived WODS

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

May 27, 2014

Thanks to everyone who came out yesterday and showed their support for our fallen hero's.  It was inspiring, 52 people completed the workout.  104 miles ran, 5200 pull-ups, 10400 push-ups and 15600 squats we performed.  Amazing.  

Big thank you to Lisa and Marlenes Deli, Uncommon Breed, Convergent Therapy, and Stacie Brown for coming out and making our event that much cooler!

STRENGTH:

1a) Weighted Chin-Up, 3x6 H.A.P.
1b) Push Press, 3x6 @ 80% 

CONDITIONING:

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (30′)
1:00 ME KBS 32/24kg
1:00 Rest

*Notes: Shuttle Run is for max accumulated distance in 1:00. The 30′ denotes the length to run before turning around. For example: run down 30′, turn around, run back 30′ – distance is total lengths in 1:00.  Scale Muscle-Ups to Dips (no pull-ups).