Archived WODS

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

October 27, 2015

A few things of note.  First, we are starting a new evening (7pm) Fundamentals group next Wednesday (11/4) so if you know anyone that's looking to start please refer them to our "Getting Started" page to sign up or shoot me an email.  Second, please remember our 9:15am class is now a 9:30am class.  Finally, our 5th annual Pineapple Classic 5k run is just around the corner so get yo asses signed-up.  That is all. 

CONDITIONING:

3 Rounds:
400 Meter Row
21 KBS (53/35)
12 Pull-Ups

MIDLINE:

3 rounds NOT for time
20 GHD Sit-Ups
20 Hip Extensions