Archived WODS

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

October 20, 2015

We are still trying to put into practice some changes that have been born from your feedback during our member survey.  With that in mind, starting Monday the 9:15am class will be a 9:30am class.  This should give a little more time for parents dropping their kids off at 9:30 to make it to class on time.  

BARBELL CONDITIONING:

EMOM x 12
Odd: 20/15 Cal Row
Even: 1 Power Clean + 1 Hang Squat Clean, Climbing

CONDITIONING:

3 Rounds For Time:
Row 500 Meters
12 DeadLift (225/185)
21 Box Jump Overs (24/20)
* You must make contact with the top of the box for jump overs, more like a box jump on-and-over.  You do not however need to reach full hip extension on box.