Archived WODS

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

March 6, 2015


A little treat from last years 14.2, there are some amazing transformations in here...

If you are completing the open over the weekend, use today as a skills and active recovery day.  Work on any mobility and skills weaknesses.  If desired, work a few rounds to get a feel for pacing.  Remember, Saturday's WOD starts at 8:30 NOT 9:00am.  


Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)   
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:   
12 overhead squats (95 / 65 lb.)   
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:   
14 overhead squats (95 / 65 lb.)   
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds