Archived WODS

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

July 28, 2014



7 Minutes of Muscle-Up Work.  Working on transitions, pull-ups and ring work.  If you are proficient at muscle-ups, you have 7 minutes to find a max unbroken set of muscle-ups.  


Back Squat: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – You have 2 min to complete your set and rest.  You will squat as a group.

* This is your last squat day to dial it in.  If the sets are easy, work on speed out of the hole and little to no rest between sets. 

CONDITIONING: Ref - 4/25/14 & 9/10/13

75 Power Snatches For Time

*Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.