Archived WODS

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

November 4, 2015

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


Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR
* You will have 12 min for the first lift, 8 for the second and 6 for the third. If you establish your weight before that time frame you can move on. 


5 Toes-2-Bar
10 Push ups
15 Squats