WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 10 Alternating Step Ups 5 Down Dog to Pushup... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike 8 Ring Rows 8 Front Squats 25′ Barbell Overhead... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 240 Wallballs 240 Calorie Row *Partition Reps as needed Bodyweight Pump Metcon (No Measure) 4... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Air Squats 10 Pass Throughs 10 Front Squats 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) FOAM ROLL: Quads – 1 min each side Lats – 1 min each side Calves... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Run 5 Ring Rows :10 Ring Row Hold 5 DB Strict Press... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/Run/Row 10 Inchworms :20 Plank 10 Good Mornings 5 Down Dog Pushups... Read More

American Fit Co Northwest – CrossFit Partner Metcon Casino Royale (AMRAP – Rounds) AMRAP 20: 20 Hang Power Cleans 20 Front Squats 20 Push Press... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Spiderman Lunge and Reach 10 Ring Rows 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 50′ DB Overhead Carry 10 Cossack Squats 10 Down Dog to... Read More