WOD

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 10 Rounds: 250m Row 8 DB Strict Press 4 Strict Pullups Strength Metcon (Weight)... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Get Hot 5:00 AMRAP: 12 Jumping Jacks 10 Box Step Ups 8... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Round: :60 Jump Rope (Double or Single) :60 Squat Hold :60 PVC Pass Through... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP Activate/Get Hot 2 Rounds: 1:00 Row :10 Static Hang + 1 Pull-Up (on... Read More

American Fit Co Northwest – CrossFit Hero Wod THE THIRTEEN (Time) 13 Rounds: 26 Calorie Row 8 Strict Pullups 21 Shoulder to Overhead (95/65) *Split... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jumping Jacks :30 PVC Strict Press :30 Stiff-legged Deadlifts :30 Row :30... 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) 2 Rounds: 500m Bike Erg 10-8-6-4-2 Air Squat 5-4-3-2-1 Burpee Clean & Jerk (10:00) 5... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: 21 Jumping Jacks 18 Mountain Climbers 15 Air Squats 12 Sit Ups 9... Read More

American Fit Co Northwest – CrossFit Hero Wod LUMBERJACK 20 (Time) 20 Deadlifts (275/185) 400 meter Run 20 Kettlebell Swings (70/53) 400 meter Run 20... Read More