WOD

American Fit Co Northwest – CrossFit MARCHING 100 (AMRAP – Reps) 5 Rounds: 20 Box Jump Overs (24/20) 20 Pushups 20 Pullups

American Fit Co Northwest – CrossFit THE ROCKET CHALLENGE (Weight) Unbroken Complex for Max Load: 1 Power Clean 1 Front Squat 1 Thruster 1 Shoulder... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 500m Row 24 Box Step Ups 12 Ring Rows THE ROCKET CHALLENGE (Weight)... Read More

American Fit Co Northwest – CrossFit THE ROCKET CHALLENGE (Weight) Unbroken Complex for Max Load: 1 Power Clean 1 Front Squat 1 Thruster 1 Shoulder... Read More

American Fit Co Northwest – CrossFit BODYWEIGHT NINJA (AMRAP – Reps) 5 Rounds: 400m Run Max Strict Pullups Max Bench Press (bodyweight)

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: (with partners) 50 Kettlebell Swings 40 Knee Raises 300m Travel 200m Suitcase Carry... Read More

American Fit Co Northwest – CrossFit BESTIES (AMRAP – Reps) AMRAP 20: 400m Run (together) 50 Kettlebell Swings (53/35) 40 Toes to Bar 400m Suitcase... Read More

American Fit Co Northwest – CrossFit Handstand Push-ups (Every 2:00 x 5 Rounds: 5-10 Strict Handstand Pushups) RIGHTY TIGHTY, LEFTY LOOSEY (Time) 5-10-15-20-25 Echo Bike... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 5-10-15-20-25 Bike Calories DB Snatches (Right) DB Snatches (Left) Metcon (No Measure) Medball Tosses

American Fit Co Northwest – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run0:00-10:00 Bench Press (10:00 – 20:00)