Archived WODS

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

October 2, 2015

Two updates for this weekend.  First, we will be holding "Boys Night" at Mike's house on Saturday starting at 7pm.  Leave the wives at home and come hang out with the NCF crew.  Send Mike a text at 253-686-7253 for details.  Also, there will be no lifting class this Saturday.  Only the community workout at 9:00am.  

STRENGTH:

EMOMx10: 1 Back Squat, Progressive

CONDITIONING:

AMRAP 10 Minutes:
10 Hang Power Snatch (85/60)
10 Box Jump Overs (24/20)