WOD

American Fit Co Northwest – CrossFit CHALLENGER DISASTER (AMRAP – Reps) On a 2:00 clock: 20 alternating DB hang clean to overheads (50/35) 5 shuttle... Read More

American Fit Co Northwest – CrossFit Metcon (Time) On the 2:00 x 10 Rounds: 250m/200m Row Bench Press (5 x 3/3/3 Dumbbell Bench Press)

American Fit Co Northwest – CrossFit POST CHAD RECOVER (Checkmark) AMRAP 30: 10 Elevated Ring Rows 10 Ring Dips 3:00 Bike

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 4 Rounds: 1:00 KB Deadlifts 1:00 Pushups 2:00 Row 2:00 Bike 7×3/3/3 Dumbbell Bench (Bottom Half/Top... Read More

American Fit Co Northwest – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 30: 20 Box Step Ups 200m Sandbag Travel 10-8-6-4-2 KB Lunges *200m Travel between sets

American Fit Co Northwest – CrossFit PULLED JERK CHICKEN (AMRAP – Rounds and Reps) AMRAP 25: 500/400m Row (split 250/250 or 200/200) 20 Front Squats... Read More

American Fit Co Northwest – CrossFit LIBERTY BELL (3 Rounds for calories) Every 5:00 x 3 Rounds: 100m Suitcase Carry (53/35) 100 Double Unders 30... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) AMRAP 10: 400m Run 10 Alternating Toes to Bar EMOM 20: 1: 10 GHD Situps 2: 10... Read More

American Fit Co Northwest – CrossFit Bench Press (5×5 Dumbbell Bench Press) PUSH TO START (AMRAP – Rounds and Reps) AMRAP 20: 5 Single Arm... Read More