Archived WODS

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

February 22, 2016

BODY FAT TESTING TOMORROW!  

The truck will be here all day and we will be holding an open gym format to allow people to workout after their test without disrupting class.  Even if you did not test in December you are more than welcome to test and get a measurement in the books to track your progress over the coming years.

IF YOU HAVE NOT SIGNED UP YET, TALK TO A COACH OR TEXT MIKE AT 253-686-7253

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BENCHMARK RETEST #1
“Fight Gone Bad”

3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Hang Power Clean, 75/55
1 min Box Jumps, 20″ 
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest

* We will run two groups through this workout, one will be judging and counting for the other, then they will switch.  We will be going over movement standards before the workout and I would like everyone to strictly hold their partner to those standards.  This will be a great prep for the CrossFit Open where all will be held to a tight standard.  (this should be nothing new...)

** Hang Cleans will be taken below the knee every rep. Box jumps may be rebounding as long as your hip and knee joints reach full extension above the box.