Archived WODS

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

February 26, 2016

Here we are, CrossFit Open 2016.  Whether you have decided to sign-up officially or not you will still be joining the rest of the Narrows CrossFit team for every one of the next 5 weeks of awesome workouts.  You will also be joining over 300,000 people that have made the leap and are putting it all on the line.  So here's how the open works around here... 

Thursday - Open WOD announced at the box at 5pm.  A few people will try their hand at it that night, others will prep during open gym.  

Friday - Our WOD for the day will be the open workout.  Those that can not make it on Saturday's will do it during class on Friday.  We will have a secondary prep WOD for those doing the open on Saturday.  

Saturday - This is the main event.  Doors open at 8:30 and we will start heats at around 9 - 9:15.  All are welcome to do the WOD, cheer your fellow NCFers on or judge.  We will be doing a strategy session at 8:50 - 9:00.  The atmosphere in here on Saturdays is AWESOME, if you can make it, you need to.  


WARM-UP:

EMOM x 5
Power Snatch + 2 OHS, Climbing

Then,

3 Rounds AFAP:
25' Overhead Walking Lunge (115/80)
5 Burpees
5 C2B Pull-Ups

CONDITIONING:

"OPEN 16.1"
AMRAP 20 Min:
25' Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25' Overhead Walking Lunge
8 C2B Pull-Ups