WOD

American Fit Co Northwest – CrossFit DOUBLE JUMP (Time) 7 Rounds: 30 Double Unders 200m Run Metcon (No Measure) 5 Rounds: :10 Ring Support 1:00... Read More

American Fit Co Northwest – CrossFit PICKPOCKET (Time) 5 Rounds: 12 Kettlebell Snatch (53/25) 15 Hand Release Pushups 30 Air Squats

American Fit Co Northwest – CrossFit BERT AND ERNIE (Time) With Partner: 800m Run (together) -then- 10 Rounds: (alternate rounds) 10 Dumbbell Power Cleans (50/35)... Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) 1 mile 100# Ruck Waiter Walk Challenge

American Fit Co Northwest – Long Haulers Metcon (No Measure) 1 mile ruck Waiter Walk Challenge

American Fit Co Northwest – CrossFit 100 vs 1 (Checkmark) 21-18-15-12-9-6-3 Calorie Row Bench Press (135/85) Calorie Bike Gorilla Row (53/35)

American Fit Co Northwest – CrossFit Back Squat (5×10 *on the 4:00 *50-60% of `RM)

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-18-15-12-9-6-3 Calorie Row DB Bench Calorie Bike Ring Row 5×5 Back Squat

American Fit Co Northwest – CrossFit HONEYMOON (Time) 2-4-6-8-10 Ring Muscle Ups *After each round 100m Suitcase Carry 200m Run

American Fit Co Northwest – CrossFit OVER THE HANDLEBARS (Time) 4 Rounds: 1000/900m C2 Bike or 1250/1100m Fan Bike 10 Shoulder to Overhead (185/125)