WOD

American Fitness Co – CrossFit Gymnastics – Strict Dip/Push Up (Checkmark) Warm-up (All Levels): Complete 2 rounds of: 20 second Ring Support Hold 5 Box... Read More

American Fitness Co – CrossFit Tempo Back Squats (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Tempo Back Squats (3-second descent) @... Read More

American Fitness Co – CrossFit Power Clean and Jerk Every 1:30 x 6 sets 2 Power Cleans + 1 Push Jerk @ 65% OR RPE... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Jog 2:00–4:00 2 Rounds 10 Air... Read More

American Fit Co Northwest – CrossFit Metcon (AMRAP – Reps) Teams of 2 6 sets (each/1:1) 3:00 AMRAP Odd Sets: 5 00/450m Row/Max Double Unders... Read More

American Fitness Co – CrossFit Back Squat Build to a 3RM Back Squat Bees Everywhere! (Time) 25 Toes to Bar 50 Wall Balls (20/14) 25... Read More

American Fit Co Northwest – CrossFit Metcon (Time ↓ Shorter is Better) 600m Run 25 Bench Press (115/75) 5 Wall Walks 600m Run 20 Bench... Read More

American Fit Co Northwest – CrossFit Squat Clean (Every 1:00 x 10 sets 2 Squat Cleans (singles) *building to workout weight) Metcon (AMRAP – Rounds... Read More

American Fit Co Northwest – CrossFit Gymnastics (Strict Pull Up) (Checkmark) Warm-up (All Levels): Complete 2 rounds of: 20 Scap Pull Ups 5 Strict Pull... Read More

American Fit Co Northwest – CrossFit Metcon (2 Rounds for time ↓ shorter is better) 21-15-9 Calorie Air Bike Goblet Squats (50/35) Women’s Calories (16-12-8)... Read More