Archived WODS

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

August 15, 2014

Saturday class will still be held at 9am.  The Amped Throwdown will be held at the Puyallup Showplex and the athletes that will be competing would love some support.  There is an entire fitness expo happening and there will be plenty to keep you entertained!  The first workout starts at 9:15, the second starts at 10:45 and the third will begin at 12:00.

STRENGTH:  (REF - 4/14) (1RM - 9/27/13)

15 Minutes to work up to a 3RM Front Squat

CONDITIONING:

21 - 15 - 9 For Time,
Deadlift (275/185)
Box Jump (30/24)