Archived WODS

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

May 22, 2015

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Just a heads up, there will be no 9:00am workout this Saturday.  We will be preparing for our Memorial Day Murph event!  Feel free to come in for Oly lifting at 8:00am with coach Vig.  See you all Monday!!

STRENGTH/SKILL:

1a) 3 x 3 Tempo Pull-Ups - Hold at top/quarter/half/three-quarter for 5 seconds each. 
1b) 3 x :20 Handstand Hold followed by 20 shoulder shrugs

CONDITIONING: << REF 6/3/14 >> 

"Filthy Fifties" 

50 Box Jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

*25 minute time cap.  Scaling should be done uniformly aka: Filthy 30's etc.