WOD

American Fit Co Northwest – CrossFit The Anthem Army (Checkmark) Every 1:30 (10 sets) 7 Strict Pullups 14 Push-Ups 21 Russian Kettlebell Swings (moderate) Consistent... Read More

American Fit Co Northwest – CrossFit Uncle Sam’s Slam (7 Rounds for time) Every 3:00 (7 sets) 250/ 200m Row 50 Double Unders 12 Toes... Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 6 sets 2 Deadlifts @ 80–85% LOOTIN (AMRAP – Rounds... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 1 Round: 100m Run 10 yd walk on toes 10 yd walk on... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 25ft Light Sled Push or... Read More

American Fit Co Northwest – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a... Read More

American Fit Co Northwest – CrossFit Power Clean Every :90 x 20 Rounds: Build to a 1RM

American Fit Co Northwest – CrossFit Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 50/40 Calorie Row 800m Run 50/40 Calorie Bike 400m Sled Drag... Read More

American Fit Co Northwest – CrossFit Back Squat Every 1:30 x 6 sets 2 Back Squats @ 85% Metcon (2 Rounds for time) 27-21-15-9 Calorie... Read More

American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 8 min EMOM: Min 1: 20 Second Handstand Hold Min 2: 20 Second... Read More