WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: :30 Row 5 Down Dog to Pushup :30 Bike 20 Band... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: 1:00 Row 10 Air Squats 10 Single Arm DB Push Press... Read More

American Fit Co Northwest – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 20 Ab Mat Sit Ups 200m Run 20 Air Squats 200m Run... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Cossack Squats 20 Jump Rope 10 Air Squats 250m Row... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 DB Strict Press 25 Band Pull Aparts 10 Kettlebell Swings... Read More

American Fit Co Northwest – CrossFit Metcon Murph Prep (AMRAP – Reps) AMRAP 10: 200m Run 10 Strict Pullups Rest 5:00 AMRAP 10: 200m Run... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 100m Run 5 Empty Bar Deadlifts w/ 2 sec pause at knee 5... Read More

American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min.... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 15 Ab Mat Sit Ups 15 Air Squats 15 Jump Rope... Read More