WOD

American Fit Co Northwest – CrossFit Metcon Metcon (Time) 0:00 – 15:00 30 Wallballs 15 Burpee Box Jump Overs 300m Run 50 Double Unders 24... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 5 Sandbag Deadlifts 5 Rope Pullups 5 Rope Knee Ups 5... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 20 Plank Shoulder Taps 5 Down Dog to Push Ups 10 PVC Thrusters... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 10 Pass Thrus 25 Band Pull Aparts 5 Good Mornings 5... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Lat Foam Roll (each side) 1:00 Banded Shoulder Stretch (each side) AMRAP 8: 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Row 10 Barbell Good Mornings 5 Walkouts 10 Ring Rows 5RM Deadlift... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 20: 30 DB Snatches (50/35) 30 Calorie Bike 30 Toes to Bar... 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 Recovery Flow Metcon (No Measure) 5-4-3-2-1 Minutes Cardio Machine *After Each Set 20 Hollow Rocks 20 Superman 20 Band... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: 100m Run 10 Air Squats 10 Box Jumps 10 Empty Bar... Read More