Siteplicity – Page 105 – CrossFit AFCO

CrossFit – Tue, Feb 20

February 19, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit BURPEE PERENNIALS (Time) 3 Rounds: 500/450m Row 21 Burpee Pullups (6″ above standing reach) Metcon (No Measure) 3 Sets: :30 Hollow Rocks 10 Weighted Pullups

CrossFit – Mon, Feb 19

February 18, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit Push Jerk (10:00 to build to a heavy 3) BACON JERKY (Time) 50-40-30-20-10 Air Squats 5-10-15-20-25 Push Jerks (135/95)

CrossFit – Tue, Feb 13

February 12, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit Clean and Jerk (5×1 Building to a 1RM) Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb

CrossFit – Thu, Feb 8

February 7, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit ONE HUNDRED YEARS OF SOLITUDE (Time) 10 Rounds: 10 Pushups 10 Calorie Machine 5/5 KB Push Jerks (53/35) 10 KB Sumo Deadlift High Pulls (53/35)

CrossFit – Mon, Feb 5

February 4, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit Snatch (12:00 PVC Snatch Skill Work) RUNAWAY BRIDE (AMRAP – Reps) EMOM 12: O: 3 Ring Muscle Ups E: Max Shuttle Runs

American Fit Co Northwest – CrossFit Hang Power Clean (On a 10:00 clock, build to a heavy set of 3) JUMPSTARTER (Time) 2 Power Cleans (155/105) 50 Double Unders 4 Power Cleans (155/105) 50 Double Unders 6 Power Cleans (155/105) 50 Double Unders 8 Power Cleans (155/105) 50 Double Unders 10 Power Cleans (155/105)

CrossFit – Thu, Dec 14

December 13, 2023SiteplicityWOD0

American Fit Co Northwest – CrossFit CHARIOT (Checkmark) 5 Rounds: 1:00 Bike :30 Rest 1:00 Strict Pullups :30 Rest Metcon (No Measure) 10 Rounds: 10 Pushups 10 Situps

CrossFit – Wed, Dec 13

December 12, 2023SiteplicityWOD0

American Fit Co Northwest – CrossFit 30 YEAR WAR (Time) 30 KB Stepups (70/53) (20in) 30 Toes to Bar 30/22 Calorie Row 30 Strict Handstand Pushups 30/22 Calorie Row 30 Toes to Bar 30 KB Stepups

CrossFit – Tue, Dec 12

December 11, 2023SiteplicityWOD0

American Fit Co Northwest – CrossFit Overhead Squat (7×3 *Building to a Heavy) Metcon (No Measure) 3 Sets: 10 Lat Pulldowns 10 Ring Rows

CrossFit – Mon, Dec 11

December 10, 2023SiteplicityWOD0

American Fit Co Northwest – CrossFit CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar...

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