WOD

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) 1:00 Bike 10 Ring Rows :50 Bike 8 Rope Knee Raises :40 Bike 6 Rope... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Easy Row 10 Situps 10 Air Squats :45 Moderate Row 10 Hanging Knee Raises... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 1:00 Bike 5 Pushup to Down Dog 5 PVC Shrugs 5... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Calorie Row 25′ Lunge 20 Pullups 25′ Lunge... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jumping Jacks 10 PVC Pass Thrus 10 PVC Overhead Squats :20 Plank... Read More

American Fit Co Northwest – CrossFit Mobility 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) 3 Rounds: 10 Box Step Ups 10 Cossack Squats 10 Ring Rows 1:00 Bike Metcon... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Russian KB Swings :30 Plank Metcon Aftermath (Time)... Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) We will have a couple of different workout times offered today. 7am: 4 mile run with... Read More