WOD

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

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 10 Calorie Bike 5 Pullups 10 Pushups 15 Air Squats Metcon (No Measure)... Read More

American Fit Co Northwest – CrossFit SURVIVE THE STORM (Checkmark) EMOM 18: Min 1: 5 Power Cleans (155/105) Min 2: 12/9 Calorie Echo Bike Min... Read More

American Fit Co Northwest – CrossFit FRIEND CLOSE, ENEMIES CLOSER (Calories) 8 Rounds with a Partner: 400m Run Max Calorie Row -One partner runs while... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 25: 9-15-21-27-33…. Kettlebell Swings Pushups Situps Calorie Bike Metcon (No Measure) 5×5 Heavy KB... Read More

American Fit Co Northwest – CrossFit THIS IS THE SONG THAT DOESN’T END (Checkmark) AMRAP 35: 9-15-21-27-33-39-45…. Knees to Elbows Pushups Kettlebell Swings Caloire Machine

American Fit Co Northwest – CrossFit TWO STEP INN (Time) 7 Rounds: 200m Run 10 Box Step Overs (35/20) Bar Muscle-ups (10:00 of BMU Practice)

American Fit Co Northwest – CrossFit Kelly Brown (Time) 5 Rounds for time of: Row 440 m 10 box jumps 10 deadlifts 10 wall-ball shots... Read More