WOD

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 45: (w/ partner) 13 Plate G2OH 40 Calorie Bike 7 Rounds of: 5 Pullups... Read More

American Fit Co Northwest – CrossFit OPEN BAR (Time) 7-6-5-4-3-2-1 Bar Muscle Ups *200m Run after each set Metcon (No Measure) 5×12 GHD Situps

American Fit Co Northwest – CrossFit PACK A LUNCH (Time) 400/300 Calorie Machine P1: Machine P2: Sandbag Carry

American Fit Co Northwest – CrossFit HIGH JUMP (Weight) Every 2:00 x 10 Rounds: 10 Box Jumps (24/20″) 3 Hang Squat Cleans

American Fit Co Northwest – Long Haulers Metcon (No Measure) With a Partner 200 Calorie Row P1: Row P2: Sandbag Carry 7×7 Db Bench

American Fit Co Northwest – CrossFit OPEN UP (AMRAP – Reps) AMRAP 15: 3-6-9-12-15…. Pullups Bar Facing Burpees Push Jerks (95/85) Metcon (No Measure) 3xMax... Read More

American Fit Co Northwest – CrossFit Front Squat (5×5) THE PROCLAIMERS (AMRAP – Reps) AMRAP 4 x 3 Rounds: 3 Rounds: 15 Kettlebell Swings (53/35)... Read More

American Fit Co Northwest – CrossFit THE EXCAVATOR CHALLENGE (Time) 30 Sandbag Cleans (150/100) Metcon (No Measure) EMOM 10: 1-3 Ring Muscle Ups

American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: 2 Down and Back’s Farmer’s Carry 10 Pushups 2 Burpees 10 Situps 7×3... Read More

American Fit Co Northwest – CrossFit BATTLE OF CAPE ECNOMUS (Checkmark) 5 Rounds: 750m Row 30 Situps 15 Dumbbell Strict Press Metcon (No Measure) 8... Read More