WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Easy Row Min 2: 6 Burpees Min 3: 6 KBS +... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 30: 500m Ski 400m Run 30 Calorie Bike 20 Calorie Row 10 Burpees... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warm-Up Down one side of gym (approx. 20m), jog back to the start. 1.... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Empty Barbell Back Squats 10 Good Mornings 25′ Walking Lunge... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 100m Run 10 Good Mornings 8 Kip Swings 5 Pushups to... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 1000m Run 2000m Bike 25 Ab Mat Situps 800m Run 1600m Bike 20 Ab... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Row 5 Down Dog to Pushups 10 PVC Overhead Squats... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 500m Bike 10 Good Mornings 5 Down Dog to Pushups 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Mountain Climbers 30 PVC Good Mornings 20 PVC Strict Press 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy on Bike Banded Lat Stretch 1:00/side Kettlebell Calf Smash 1:00/side Calf Stretch on... Read More