Archived WODS

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

October 30, 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. 

STRENGTH:

15 Min to work to a Heavy Triple Thruster
* From the rack, you cannot move or leave your feet during a set.  No re-dip allowed during press phase.  

CONDITIONING:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
* Ref 5/17/13