Archived WODS

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

September 30, 2015

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Big shout out to Kendall for making the Big shout out to Kendall for making the "I can put 300# over my head" club.  It is a small one so I hope you guys don't plan on take anything over or ruling the world... 

CONDITIONING:

Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters

GYMNASTICS:

In 6 minutes, climb as high up the ladder as possible of unbroken Muscle-Ups
1-2-3-4-5-6-7-8-9-10…
** Once you have to break up the reps start over at 3 reps and continue climbing again.  Scaling options are hspu or strict pull-ups.

MIDLINE:

3 Rounds Not For Time:
:30 Hollow Hold
Farmers Walk, H.A.P.
* No rest between hollow hold and Farmers walk