WOD

American Fit Co Northwest – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (No Measure) Accumulate 3:00 Plank Hold

American Fit Co Northwest – CrossFit TOGETHER WE GO FAR (Checkmark) With Partner: 100 Walking Plate Overhead Lunges 75 Burpees to Plate 1:00 Bar Hang... Read More

American Fit Co Northwest – CrossFit SPRINT TO THE FINISH (3 Rounds for reps) AMRAP 5: 50 Air Squats Max Chest to Bar Pullups AMRAP... Read More

American Fit Co Northwest – CrossFit SPRINT TO THE FINISH (3 Rounds for reps) AMRAP 5: 50 Air Squats Max Chest to Bar Pullups AMRAP... Read More

American Fit Co Northwest – CrossFit SPRINT TO THE FINISH (3 Rounds for reps) AMRAP 5: 50 Air Squats Max Chest to Bar Pullups AMRAP... Read More

American Fit Co Northwest – CrossFit MALTESE CROSS (Time) 5 Rounds: 5 Ring Muscle Ups 10 Box Jumps (24/20) 20 Abmat Situps

American Fit Co Northwest – CrossFit HORSERACE (AMRAP – Rounds and Reps) AMRAP 12: 36/24 Calorie Machine 72 Double Unders Good Mornings (4X10)

American Fit Co Northwest – CrossFit Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 50 DB Snatches 50 DB Push Press 50 KB SDHP 50 Goblet Squats 5×10 Good... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-15-9 Wallballs Situps Calorie Row *300m after each round 7×3 Deadlifts