Archived WODS

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

March 30, 2016

dom.jpg

Mark your calendar!!!  This Saturday is Dom's going away WOD and Potluck at NCF.  We will also be giving out our prizes to the top 3 men and women for our challenge.  Bring something yummy to eat and something awesome to drink.  Starts at 5:30pm at the box.  Hope to see everyone there!

STRENGTH:

6 x 3: 1 Snatch Balance + 2 Overhead Squats, climbing
* Pause 3 seconds at the bottom of all 3 reps. 

CONDITIONING:

3 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

* Rest 2 Min Between Rounds.