Archived WODS

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

July 14, 2015

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After getting some feedback from all of you we have decided to make a slight schedule change in the afternoon.  The changes will be as follows:

3:30pm - 4:45pm - 6:00pm

This should allow for smoother transitions between classes as well as give you a little more time after work to get to our last class.  We will be making a change to our morning schedule as well as adding an awesome new opportunity for our members, announced in the coming weeks.

--  THESE CHANGES WILL TAKE EFFECT MONDAY, 7/20/15  --

STRENGTH/MIDLINE:

EMOMx12
4 rounds of:
Min 1: 7 Benchpress @ BW
Min 2: 7 Strict C2B Pull-Ups
Min 3: 20 Second GHD Hold*
*face up, loaded if possible

CONDITIONING:

3 Rounds For Time:
10 Step Back Lunges (135/95)
15 Box Jumps (24/20)
10 Push Press (135/95)