Archived WODS

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

February 2, 2016


“The Admiral”
3 Rounds For Time:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20


5-5-5 unbroken Muscle-Ups
Rest 5 minutes
4-4-4 unbroken Muscle-Ups
Rest 5 minutes
3-3-3 unbroken Muscle-Ups

* Scale 2 Dips and 2 V-ups for each set of MU.  For example, 10 dips, 10 Vups for 3 rounds would be part one.  Part two would be three sets of 8 dips and 8 Vups etc.  Attempt unbroken sets where possible.  Focus on returning to a solid hollow in the bottom of each V-Up.