Archived WODS

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

January 7, 2015

WHITE ELEPHANT PARTY THIS SATURDAY!!!  
(Don't worry we will be playing the football game, kick-off is at 5:15 feel free to show up a little early if you want to see it!)

STRENGTH:

30 Muscle-Ups for time
or...
50 Dips and 50 Pull-Ups for time
(Broken up however you please)

CONDITIONING:

6 Rounds:
1:00 ME Sprint Circuit
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.