Archived WODS

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

December 23, 2015

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Normal class times today, we will be closed Thursday and Friday.  Normal hours on Saturday.  I hope everyone in the NCF family has a fantastic Christmas!  

CONDITIONING:

"12 Days of Christmas" - CrossFit Style

1 Clean & Jerk (185/120)
2 Muscle-Ups (or 4 Dips)
3 Hang Squat Snatch (115/75)
4 Box Jumps (28/24)
5 Bar Facing Burpees
6 Push Press (115/75)
7 Pistols (alternating) 
8 Toes-2-Bar
9 Wall Ball (20/14)
10 C-2-B Pull-Ups
11 Handstand Push-Ups
12 Front Squats (185/120)

** This is performed just like the song:
1 C&J, then:
1 C&J + 2 MU, then:
1 C&J + 2 MU + 3 Snatch, then:
1 C&J + 2 MU + 3 Snatch + 4 Box Jumps.....
... and so on until you finish your front squats at the end.