Archived WODS

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

November 24, 2015

Just a heads up, we will be closed for Thanksgiving.  Many of our members will be participating in the Turkey Trot 5 or 10k run in the morning.  If you would like to participate, ask around or throw a line on facebook to see what meeting times are going to be.  Have a wonderful holiday!  

Friday we will be holding open gym from 3:30pm - 7:00pm ONLY.

WARM-UP:

7 Min to work up to a triple front squat at 75%

CONDITIONING:

3 Rounds For Time:
10 C2B Pull-ups
10 Front Squats (165/115)
10 Burpees

Rest 7 Minutes, then:

50 Calorie Row for time
Rest 1:1
30 Calorie Row for time
Rest 1:1
15 Calorie Row for time