Archived WODS

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

January 14, 2015

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STRENGTH:

1a) 5x5 Bench Press, Across (HAP)
1b) 5x5 Weighted Pull-Up, Progressive
1c) 5x15 GHD Sit-Ups

** Rest 30-60 seconds between sets.

CONDITIONING:

3x1000m Row, Rest as needed between sets

** Goal is to maintain 2k pace from last week for all 3 sets. You can find pace by dividing total time for 2k by 4.