WOD

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (each side) BANDED SQUAT... Read More

American Fit Co Northwest – CrossFit Partner Metcon SEBASTIAN & FLOUNDER (4 Rounds for reps) AMRAP 4 x 4 Rounds: Rest 1:00 b/t Rounds 1000m/900m... Read More

American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds... Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Row 20 Band Pull Aparts 15 Banded Good Morning 10 Inchworm w/Push Up 5 Pushups... Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds 200m Jog (Easy-Moderate) 10 Hanging Scap Retraction 10 Banded Air Squat 6 Ring Rows 6 Box... Read More

American Fit Co Northwest – CrossFit Partner Metcon x3 (AMRAP – Reps) TEAMS OF 3 AMRAP 30: 30, 60, 90, 120 Calorie Machine 30, 60,... Read More

American Fit Co Northwest – CrossFit Warm-up AMRAP 5: 5 jumping jacks 10’ bear crawl 1 wall walk 5 muscle snatches 10 overhead alternating lunges... Read More

American Fit Co Northwest – CrossFit Warm-up :30 Seconds Bike :30 Seconds Down Dog :30 Seconds Childs Pose :30 Seconds Alternating Reverse Lunge :30 Seconds... Read More

American Fit Co Northwest – CrossFit Warm-up Burpee Thunderstruck NOBULL (AMRAP – Reps) 3 Rounds: 1:00 on/1:00 off Wallballs Dumbbell Snatches Burpees Box Jumps Calorie... Read More

American Fit Co Northwest – CrossFit Warm-up 3 Sets 1:00 Row 5 Pushup to Down Dog 10 Barbell Good Morning 10 Back Squats Build to... Read More