WOD

American Fit Co Northwest – CrossFit Warmup 8minutes moving through: 8 CalorieRow(moderate) 10 Hanging Scap Retractions 8 Calorie Bike 10 Lateral Box Step Up (each... Read More

American Fit Co Northwest – CrossFit Warmup MERRY-GO-ROUND (Time) 10 Rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wallballs (20/14) Metcon (No Measure) 4 Sets:... Read More

American Fit Co Northwest – CrossFit Partner Workout JOURNEY UNDER THE SEA (Time) Teams of 3: 5000m Row 150 Toes to Bar 150 Wallballs 150... Read More

American Fit Co Northwest – CrossFit Warmup Every 2:00 x 4 Rounds: :45 Machine R1 – :45 Spiderman and Lunge| R2 – :45 Pushup to... Read More

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 30: 20 Lunge Steps (50/35) 10 Calorie Machine 20 DB Snatches (50/35) 10 Calorie Machine 20... Read More

American Fit Co Northwest – CrossFit Back Squat (2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will... Read More

American Fit Co Northwest – CrossFit Accessory Work 12 minute EMOM minute 1: 8 Seated Dumbbell Presses 50/35 minute 2: 8 Ring Push Ups [more... Read More

American Fit Co Northwest – CrossFit Ghost Pepper (Time) 3 Rounds: 8 Power Snatches (135/95) 16 Pullups 24 Wallballs Accessory Work 3 sets: 5 Strict... Read More

American Fit Co Northwest – CrossFit Strength Bench Press (Build to a Heavy set of 5) Partner Metcon Alcatraz (AMRAP – Rounds and Reps) AMRAP... Read More

American Fit Co Northwest – CrossFit Warmup Line Drills Jump Rope Warm Up DB Snatch/Lunge Review 3 DB Deadlifts 3/3 DB Lunges (DB at side)... Read More