WOD

American Fit Co Northwest – CrossFit PISTON (Time) 3 Rounds: 10 Bench Press (185/135) 20 Lunges (70/50) 1 round each with DB, KB, SB Metcon... Read More

American Fit Co Northwest – CrossFit Metcon (Weight) 5 Sets: Building to a heavy 3 Cleans 2 Front Squats 1 Push Jerk REFRESH On a... Read More

American Fit Co Northwest – CrossFit OVER THE RIVER and THROUGH THE WOODS (Time) 4 Rounds: 800m Run 75 Double Unders

American Fit Co Northwest – CrossFit TEAMWORK REWORK (Checkmark) With a Partner AMRAP 12: 3-6-9-12-15… Toes to Bar Double KB Lunge Steps (53/35) Rest 3:00... Read More

American Fit Co Northwest – CrossFit Deadlift (5×3 building to a heavy triple) CREED (8 Rounds for time) Every 2:00 x 8 Rounds: 5 Deadlifts... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) With Partner: 200m Farmer’s Carry 50 Calorie Machine 100 Jump Rope 50 Ab Mat Situps... Read More

American Fit Co Northwest – CrossFit FERN ARABLE (Checkmark) With a Partner 200m Farmer’s Carry 80 Calorie Machine 160 Double Unders 80 Ab Mat Situps... Read More

American Fit Co Northwest – CrossFit ELEVATOR (Time) 15 Box Jumps (30″) 400m Run 20 Box Jumps (24″) 400m Run 25 Box Jumps (20″) 400m... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 15 Box Step Ups 2:00 Row 20 Box Step Ups 2:00 Row 25 Box Step... Read More

American Fit Co Northwest – CrossFit Metcon (Weight) 7 Sets: 3 Push Jerks + 1 Split Jerk CLIFF HANGER (Time) Max Effort Bar Hang