WOD

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Back Squats @ 72–75% OR RPE... Read More

American Fit Co Northwest – CrossFit MARY POPPINS (5 Rounds for reps) AMRAP 3 x 5 Rounds: 15 Pullups 50′ Double Dumbbell Lunge (50/35) Max... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow (continuous, not AMRAP) 0:00–2:00: Easy Machine Build (gradually... Read More

American Fit Co Northwest – CrossFit “Mayhem Classic Chipper” (Time) RX: Teams of 2 40 Burpee Box Get Over (30) 6 0/50 Calorie Air Bike... Read More

American Fit Co Northwest – CrossFit Power Clean + Hang Power Clean (AMRAP – Reps) Every 1:00 × 12 sets 1 Power Clean + 1... Read More

American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) 3 Rounds @Smooth Zone 2 Effort: 3 Min Run 3 Min Row 3 Min Ski 3... Read More

American Fit Co Northwest – CrossFit Deadstop Deadlift Every 2:00 x 5 sets 3 Deadstop Deadlifts @ 70% OR RPE 7 World War Z (Checkmark)... Read More

American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 9 min EMOM: Min 1: 8-10 Pike HSPU Lift Offs – feet on... Read More

American Fit Co Northwest – CrossFit Cindy Lou WHO? (AMRAP – Reps) AMRAP 20: 1,2,3,4,5…. Pullups 2,4,6,8,10…Pushups 3,6,9,12,15 Air Squats Upperbody Pulling 3 Sets: Max... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 100m Jog 100m Easy Row 10 Air Squats... Read More