Siteplicity – Page 42 – CrossFit AFCO

Long Haulers – Mon, Jul 21

July 19, 2025SiteplicityWOD0

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 800, 600, 400, 200m Travel 25, 20, 15, 10 Calorie Machine EMOM 15: 1: 4 Close Grip Bench 2: 8 Arnold Press 3: Max Dips

American Fit Co Northwest – CrossFit MANITOWOC ICE (AMRAP – Rounds and Reps) AMRAP 14: 8 Chest to Bar 8 Wallballs *alternate rounds with partner Metcon (No Measure) EMOM 15: 1: 5/5 Gorilla Rows 2: 15 Straight Arm Pull Downs 3: 15 DB Curls

Long Haulers – Fri, Jul 18

July 16, 2025SiteplicityWOD0

American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 15: 3 Banded Deadlifts 10 KB Swings 10 Good Mornings EMOM 20: O: Calorie Bike E: Calorie Row

CrossFit – Fri, Jul 18

July 16, 2025SiteplicityWOD0

American Fit Co Northwest – CrossFit OVERPRONATION (Time) 400m Run 30 Toes to Bar 400m Run 10 Wallwalks 400m Run 30 Toes to Bar 400m Run Metcon (No Measure) GHD Situps 4×10

CrossFit – Thu, Jul 17

July 15, 2025SiteplicityWOD0

American Fit Co Northwest – CrossFit Metcon (No Measure) Alternating EMOM 20: O: Calorie Row E: Calorie Bike EMOM 15: 1: 3 Banded Deadlifts 2: 10 KB Swings (heavy) 3: 10 Good Mornings

Long Haulers – Wed, Jul 16

July 14, 2025SiteplicityWOD0

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 50 Calorie Machine 50 Wallballs 50 Calorie Machine 4×8 Back Squat

CrossFit – Wed, Jul 16

July 14, 2025SiteplicityWOD0

American Fit Co Northwest – CrossFit Back Squat (4×8) RAD CHALLENGE (Time) 50 Calorie Row 50 Wallballs 50 Calorie Bike

CrossFit – Tue, Jul 15

July 13, 2025SiteplicityWOD0

American Fit Co Northwest – CrossFit THE BELLA CHALLENGE In 15:00, Find your heaviest load for the following unbroken complex: 1 Clean 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overhead Bench Press (4×8 *heavier than last week)

CrossFit – Mon, Jul 14

July 12, 2025SiteplicityWOD0

American Fit Co Northwest – CrossFit BUNNYHOP (Time) 3 Rounds: 50 Double Unders 35/25 Calorie Echo Bike 20 Pullups Metcon (No Measure) 3 Sets: :30 Right Side Plank :30 Left Side Plank

CrossFit – Sat, Jul 12

July 10, 2025SiteplicityWOD0

American Fit Co Northwest – CrossFit ANNIE LYNNE (Checkmark) 50 Double Unders 50 Situps Max Unbroken Strict Pullups Max Unbroken Bodyweight Bench Press 40 Double Unders 40 Situps Max Unbroken Strict Pullups Max Unbroken Bodyweight Bench Press 30 Double Unders 30 Situps Max Unbroken Strict Pullups Max Unbroken Bodyweight Bench Press 20 Double Unders 20...

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