WOD

American Fit Co Northwest – CrossFit JUMP ROPE FOR HEART (Time) 4 Rounds: 15 Burpees Over Bar 15 Front Squats (115/85) 75 Single Unders Ring... Read More

American Fit Co Northwest – CrossFit Veterans Day WOD (CHAD) (AMRAP – Reps) “Chad 1000x” For Time: 1,000 Box Step-Ups Dedicated to Chad Michael Wilkinson... Read More

American Fit Co Northwest – CrossFit Warmup Friday 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Thrusters (red/orange bands) 10/side Tricep Extension 10 Banded... Read More

American Fit Co Northwest – CrossFit Bench Press (10-9-8-7-6-5-4-3-2-1) Building in weight on each set DAVID HASSELHOFF (Checkmark) AMRAP 20: 400m Run 10 Dumbbell Bench... Read More

American Fit Co Northwest – CrossFit Overhead Squat (5×5) NIFTY FIFTY (Time) 50-calorie bike 50 overhead squats (95/65) 50 alternating DB snatches (50/35)

American Fit Co Northwest – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of... Read More

American Fit Co Northwest – CrossFit CORE VALUES (Time) 3 rounds: 16 alternating front-rack reverse lunges (135/95) Accumulate :15 L-sit hold 16 toes-to-bars Accumulate :15... Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 100m Run 0:30 Air Squats 100m Run 0:30 Reverse Lunges 100m Run 0:30 Box Jumps or... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Jump Rope 0:10 Handstand Hold (on wall) 5 Banded Pass Throughs 1) 10 Banded Pull... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap) 7/5 Calorie Bike or Row 10 Eye Level KB Swings 5/leg Box Step Up... Read More