WOD

American Fit Co Northwest – CrossFit 100 vs 1 (Checkmark) 21-18-15-12-9-6-3 Calorie Row Bench Press (135/85) Calorie Bike Gorilla Row (53/35)

American Fit Co Northwest – CrossFit Back Squat (5×10 *on the 4:00 *50-60% of `RM)

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-18-15-12-9-6-3 Calorie Row DB Bench Calorie Bike Ring Row 5×5 Back Squat

American Fit Co Northwest – CrossFit HONEYMOON (Time) 2-4-6-8-10 Ring Muscle Ups *After each round 100m Suitcase Carry 200m Run

American Fit Co Northwest – CrossFit OVER THE HANDLEBARS (Time) 4 Rounds: 1000/900m C2 Bike or 1250/1100m Fan Bike 10 Shoulder to Overhead (185/125)

American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 3:00 Bike 1:00 DB Strict Press 7×4 DB Clean + Right Lunge +... Read More

American Fit Co Northwest – CrossFit CURTIS P (Time) With a Partner: 1000m Run (together) 50 Curtis P’s (75/55) 1000m Run (together)

American Fit Co Northwest – CrossFit Deadlift (5×3 *Overhand *No Sound) ARE YOU AFRAID OF THE DARK? (Checkmark) EMOM 12: 8 Burpees 8 Wallballs (20/14)

American Fit Co Northwest – Long Haulers Metcon (No Measure) 500-400-300-200-100 Row 25-20-15-10-5 Situps 25-20-15-10-5 Jump Rope *200m Travel after each set 7×3 “No Sound”... Read More

American Fit Co Northwest – CrossFit US ROUTE 150 (Checkmark) 500-400-300-200-100 Row 50-40-30-20-10 Double Unders 50-40-30-20-10 Situps 500-400-300-200-100 Run