Archived WODS

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

September 8, 2015

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Tough WODder was AWESOME yesterday, I want to extend a huge thank you to the Melkers for not only being gracious hosts but for all the planning that went into the event.  It was a great day!  We'll be posting up some pictures when we get done editing. 

MOBILITY/ACCESSORY:

Bulletproof Shoulder Routine

STRENGTH:

EMOM x 8: 
3 Front Squats, Smooth and fast

CONDITIONING:

7 Rounds:
200 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees