Archived WODS

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

February 23, 2016

Today is the end 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!  Most of the afternoon is still open.  

If you have not tested before and want to get a benchmark for your body fat to use in the years to come you are more than welcome to grab a spot.  This is an awesome benchmark to track your progress whether you did the challenge or not!


5 Rounds:
5 Handstand Push-ups (Strict)
10 C-2-B Pull-Ups
15 Burpees
20 Kettlebell Swings (53/35)
25 Abmat Sit-Ups

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