WOD

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

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 20: 1 Rope Climb 25′ Handstand Walk 50′ Walking Lunge 1000m Bike Accessory... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 6: Min 1: Easy Jog Min 2: Easy Row Power Clean Warmup: 5 Good... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 4 Pushups 8 Air Squats 12 Box Step Ups Strength Bench... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Scap Retractions 8 Banded Good Mornings 6 Burpees Strength Banded... Read More