Archived WODS

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

May 9, 2014

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. 

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). 

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:

5X4 Tempo Back Squats @ 65% – rest 60 - 90 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

CONDITIONING:

10 minute AMRAP of:

15 Wall Balls (20/14)
15 Slam Balls (30/20)
Row 250M