Archived WODS

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

May 5, 2015

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Oh ya, this is happening.  Memorial Day Murph is right around the corner!  Watch for info and Sign-up in the next week or so, our biggest event of the year.  Start telling your neighbors, friends, cousins and dogwalkers.  May 25, 2015.

STRENGTH:

FULL CLEAN -
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 single at 80%
1 single at 85%
1 single at 90%
Rest as needed between all sets

CONDITIONING:

“Annie”
50-40-30-20-10 of:
Double unders
Abmat Sit ups