Archived WODS

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

February 3, 2015


Coming over the halfway hump of our fat loss challenge, we will have a "pot" at the gym.  If you have committed to the challenge, please drop $20 dollars into the pot that will be used for our top 4 members.  Please put your name on your deposit so that you can be added to the prize pool.  If you have any questions about things that have come up or things you're having trouble with, please drop Mike a line:


5 Rounds:
2 Full Cleans
3 Bench Press
4 Strict Pull-Ups (possibly weighted)
** not for time, just building in weight, start light - end heavy.  Shouldn't take any longer than 10-12 min.


3 RFT:
5 Muscle ups
10 Power Cleans (155/105)

-- REST 3 MIN --

3 RFT:
20 C2B Pull-Ups
20 Bench Press (135/95)

-- REST 3 MIN --

3 RFT:
30 Wall Balls (20/14)
30 Box Jumps (24/20)