Archived WODS

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

October 16, 2015

Fright Farm WOD (November CF Community Workout):
WHERE?  2607 Whiteman Road KP S, Lakebay, Wa 98349
WHEN?  THIS SATURDAY (10/17) @ 11:00am - Whenever people want to leave
WHAT?  Adventure run style workout followed by BBQ style potluck.  Bring clothes you can get muddy in and a change of clothes.  Also, bring along your favorite sides or bbq dishes and this is BYOB if you want to throw back a few.  

Text Mike at 253-686-7253 with questions. 

STRENGTH:

EMOMx10: 1 Back Squat
* Across, 5-10 lbs heavier than last week. 

CONDITIONING:

TABATA:
Wall Balls (20/14)
Slam Balls (30/20)
Double Unders
Row, Calories
* 8 rounds of :20s on, :10s off for each movement, finish all rounds of one before moving on to the next.  Score is total reps for each movement.