Archived WODS

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

July 18, 2014

Saturday Class is at normal time (9:00am)

We have a modified schedule for Friday, I'm sorry for the inconvenience, if you cannot make it into the gym today please get in the home wod below...

20 Overhead squats with anything you have (broom handle, bar, etc.) + 1:30 Couch stretch/leg
30 V-Ups or Tucks & 2 min in a handstand (break up both however you want)
100 Burpees For Time (Post time to comments)


Back Squat: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest as needed

* Be nice to your bodies over the weekend, we go 103% on Monday.  Eat some extra carbs for dinner on Sunday, stay hydrated and do some mobilization before you go to bed.  If you are pro active, I promise Monday will go much smoother.  


AMRAP 20 Min:

Even Minutes: 15 Calories
Odd Minutes: 15 Burpees

* Keep this up as long as you are able.  This is just as much a test of mental fortitude as it is conditioning.