Archived WODS

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

November 3, 2015

Pineapple classic and the Dynamic duo competition hosted by Kitsap CrossFit coming up this weekend.   Also, we have our 7pm Fundamentals group starting tomorrow, let's fill it up!!  If you have someone interested please send them to the schedule to sign up or email Mike.

STRENGTH/SPEED:

1a) 3 x 10 Back Squat, Progressive & Fast
1b) 3 x 3 Seated Box Jumps, High As Possible

CONDITIONING:

"Pat Sherwood Special"
3 Rounds: 
5 Muscle-Ups
10 Squat Cleans (135/95)
20 Box Jumps (24/20)