WOD

American Fit Co Northwest – CrossFit MALL WALKERS (AMRAP – Reps) 10 Rounds: :30 Row for Calories :30 Pushups 2:00 Power Walk

American Fit Co Northwest – CrossFit HANG TIGHT (Time) 6 Rounds: 9 Hang Squat Cleans (155/105) 6 Bar Muscle Ups

American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: :30 Bike :30 Pushups 2:00 Power Walk Metcon (No Measure) Strict Press 5×10... Read More

American Fit Co Northwest – CrossFit LUNGEE CORD (Time) 800m Run 36 Dumbbell Front Rack Lunges 600m Run 24 Dumbbell Front Rack Lunges 400m Run... Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) EMOM 9: 3 Right Arm DB Overhead Squats 3 Left Arm DB Overhead Squats THE DEVIL’S... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 2:00 x 6 Rounds: 15 Ring Rows 15 DB Snatches Metcon (No Measure) Strict... Read More

American Fit Co Northwest – CrossFit CHASIN’ YOU (Time) Teams of 3: 200 Wallballs 1000m Run (together) 50 Wall Walks *Wallball CANNOT touch the ground

American Fit Co Northwest – CrossFit STATIC NOISE (Time) 1:30 on / :30 Rest Top of Pushup Bottom of Pushup Active Bar Hang Top of... Read More

American Fit Co Northwest – CrossFit DEDDIE VAN HALEN (AMRAP – Reps) AMRAP 1:00 x 7 Rounds: 21 Double Unders 7 Burpees Over Bar Max... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 3 x 7 Rounds: 20 Lunges 10 Calorie Row Max Farmer’s Carry Metcon (No... Read More