Archived WODS

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

December 15, 2015

Today is the start of our annual Body Composition Challenge.  It will be open gym format from 6:00am - 11:30am and again from 3:00pm - 7:00pm.  If you do not have a time scheduled yet for your body fat test please text Mike at 253-686-7253 as soon as possible, they are filling quick!  This is going to be awesome!

Everyone participating will receive an email containing rules, guidelines and tools for the challenge by Wednesday.  If you don't get one by then please contact us with an updated email address so we can get that to you.  


5 Rounds:
5 Handstand Pushups
10 Power Clean (135/95)
15 Burpees
20 Kettlebell Swings (53/35)
25 Abmat Sit-Ups

*3 Minute Rest Between Rounds.  Note each round time.