Archived WODS

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

December 16, 2015

We had 44 people test on Tuesday which is awesome!!  Super stoked to get everyone eating well and seeing what kind of results we can squeeze out of this thing!  If you missed the giant boat yesterday and want to test, come chat at the gym.  

If you tested, you should have been sent an email containing some resources you will need for the challenge.  Look it over as we will be discussing it after class today.  If you aren't doing the challenge but still want to participate, you can get a copy of the rules and guidelines and the portion sheet below.

CHALLENGE RULES AND GUIDELINES 2015 - 16

FOOD CHART/MEAL GUIDE (EXCEL)

CONDITIONING:

With a running clock:
A. At the 0:00
3 Rounds:
Row 300m
21 Thrusters (45/35)
12 Pull-Ups

B. At the 12:00
4 Unbroken Rope Climbs
Rest 1 minute
16 Unbroken Thrusters (95/65)
Rest 1 minute
3 Unbroken Rope Climbs
Rest 1 minute
14 unbroken Thrusters
Rest 1 minute
2 Unbroken Rope Climbs
Rest 1 minute
10 unbroken Thrusters