WOD

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 15/12 Calorie Bike 10 DB Hang Clean and Jerks Max Calorie... Read More

American Fit Co Northwest – CrossFit Shoulder Press (7×2 *on the 1:30) BARNWOOD (AMRAP – Rounds and Reps) AMRAP 7: 1-2-3-4-5….Wall Walks 100′ Farmer’s Carry... Read More

American Fit Co Northwest – CrossFit FRANCES (Time) 4 Rounds: 15/12 Calorie Row 12 Thrusters (95/65) 9 Chest to Bar Pullups Rest 2:00 Metcon (Checkmark)... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 20 Calorie Bike 15 DB Thrusters 20 Calorie Row 15 Ring Rows 7×3 Strict... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Tempe Town Lake (Time) FREEDOM (RX) 3 rounds 500/450m Row 50ft Handstand Walk (Or 4 Wall... Read More

American Fit Co Northwest – CrossFit CENTENARIAN (Time) With a Partner: 100/80/60 Calorie Bike 100 Dumbbell Deadlifts (50/35) 100 Dumbbell Bench Press 100/80/60 Calorie Bike... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) With a Partner: 100/80 Calorie Bike 100 Kettlebell Deadlifts 100 Dumbbell Bench Press 100/80 Calorie Bike... Read More

American Fit Co Northwest – CrossFit Squat Clean (EMOM 20: Building to Heavy Single) MORPHEUS (AMRAP – Reps) AMRAP 7: 3 Squat Cleans (155/105) 5... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 100/80 Calorie Bike 25 50′ Shuttle Runs 100/80 Calorie Row 3 Sets: 10 Arnold Press 12 Lateral... Read More

American Fit Co Northwest – CrossFit FALLING OFF A LADDER (Time) 20 Wallball (20/14) 10 Box Jump Overs (24″/20″) Rest 1:00 40 Wallball (20/14) 20... Read More