Archived WODS

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

May 25, 2016

Just some clarification for Memorial Day Murph.  You can either sign up through the link in our facebook event or you can bring a 20$ donation day-of.  The link takes you to the official Murph Challenge website and it will buy you a T-Shirt or Tank along with your donation.  The choice is yours, I don't care whether you have a shirt, I care about the cause.  We will have plenty of great grub and an awesome massage therapist on site, hope to see everyone there!

STRENGTH:

1) 3x5 Shoulder Press
2) 3x3 Push Press
3) 3x1 Push Jerk
* Sets should be taken from the rack, weight should be added for each set. 

CONDITIONING:

AMRAP 9 MIN:
9 Toes-2-Bar
7 Handstand Push-Ups
5 Power Clean (125/95)