WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Box Step Ups 5 Box Jumps 10 Air Squats 3... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: 50 Wallballs (20/14) 400m Partner Run 30 Toes to Bar 200m... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 10: Run 200m 5 Down Dog to Pushups 1:00 Plank Hold 10 Ab Mat... Read More

Are all movements necessary for you to achieve your fitness goals? • Specific movement patterns may not be needed to give you all the fitness... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 20-15-10-5 Calorie Bike *Between each set: :30 Wall Sit :30 HS Hold Strength Metcon (Weight)... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Banded Good Mornings 5 DB Deadlifts 5 DB Power Cleans... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Row 1000m Easy *Every 250m 3 Strict Pullups 5 Pushups 5 Pausing Air Squats (2s... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) EMOM 25: 1 – 15/12 Calorie Machine 2 – 25′ HS Walk 3... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 30 minutes of any combination of cardio machine or weighted ruck/sled drag Accessory Work... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Kettlebell Swings 5 Ring Rows 10 Air Squats 3 Strict... Read More