Archived WODS

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

August 5, 2015


This week will be a deload week, it is important that you keep your volume fairly low.  This doesn't mean don't show up because the workouts look "easy".  This is an important part of programming, please show up, put in some extra time with mobility etc.  We will be testing our 1RM Back Squat next week, focus on eating clean, staying hydrated and supple. 

2015 Reebok CrossFit Games

Four unforgettable days. The 2015 Reebok CrossFit Games.

Posted by The CrossFit Games on Monday, August 3, 2015


12 Minute EMOM:
Min 1 - 6 Muscle-Ups
Min 2 - :30 Hollow Rock
Min 3 - 3 Push Press + 2 Push Jerk + 1 Split Jerk
* You choose weight for overhead lifts, sub 7 strict c2b pull-ups or 10 strict pull-ups for MU.


A. 3 attempts to establish highest “Calorie/Hour” pace. This can be as long or short of an effort as you’d like. Rest as needed between efforts.
B. 4x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score.
C. 3x:30 on, 1:30 off – goal is to maintain 85%+ of best “A” score.
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score.