Archived WODS

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

November 25, 2015

Just a heads up, we will be closed tomorrow 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.

STRENGTH:

Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground

CONDITIONING:

EMOM x 15 (5 rounds):
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Back Squats (70 - 75%)
** Back squats from rack