WOD

American Fit Co Northwest – CrossFit Back Rack Lunge (5×3 (each leg) *same weight across) STEP BROTHERS (AMRAP – Reps) AMRAP 10: 10 Double DB... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 18: 10 Box Step Ups 10 Knee Raises 200m Run Back Rack Lunge (7×6... Read More

American Fit Co Northwest – CrossFit MOONWALK (Time) 50′ Handstand Walk 25 Toes to Bar 50′ Handstand Walk 50 Alt. DB Snatches (50/35) 50′ Handstand... Read More

American Fit Co Northwest – CrossFit Push Press (EMOM 8: 2 Push Press *Build to heavy 2) Jackie (Time) For time: 1,000-meter row 50 thrusters... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 1000m Row 50 Thrusters 30 Ring Rows Strict Pull ups (7×7)

American Fit Co Northwest – CrossFit WALK ON THE BEACH (Time) 20-18-16-14-12-10-8-6-4-2 Deadlifts (115/85) *2 Wallwalks between each set

American Fit Co Northwest – CrossFit THE KING AND I (AMRAP – Reps) AMRAP 20: 10 Sumo Deadlfit High Pulls (75/55) 10 Wallballs (20/14) *Alternate... Read More

American Fit Co Northwest – CrossFit RINGS OF POWER (Time) 25-20-15-20-5 Box Jumps (24″/20″) Sit Ups Ring Dips Metcon (No Measure) Accumulate 3:00 in a... Read More

American Fit Co Northwest – Long Haulers Bench Press (10×3 *On the 2:00) Metcon (No Measure) AMRAP 20: 5-10-15-20-25…. Box Step Ups Sit Ups Dumbbell... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 17: 40 Calorie Bike 40 Air Squats 30 Calorie Bike 30 Goblet Squats (15lbs)... Read More