Archived WODS

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

March 16, 2015

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Open 15.3 is in the books and even though it caused a bit of an uproar it sure did spark some awesome along the way.  Congrats to those that got their first muscle-up or achieved more than they ever have.  Also, those that didn't get one YET, remember that this fitness thing is a journey and there are skills that take years of practice to perfect or even achieve.  Don't lose sight of the forest amongst the trees.  Keep those fires burning bright. 

STRENGTH:
Work up to a heavy single Jerk from a rack

CONDITIONING:
4-3-2-1 sets for time of:
Rope Climb
Strict Deficit HSPU
Clean (225/145)