WOD

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 30 Single Unders 10 Barbell Good Mornings 5 Straight Leg Sit Ups 1) 10/side Bird Dog... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds 1 Minute Single Unders 10 Goblet Squats 35/26 10 Banded Strict Press 1) 10/side – Plate... Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Banded Strict Press 5 Dive Bomb Push Ups 10 Kip Swings 1) 10... Read More

American Fit Co Northwest – CrossFit Warmup PARED DOWN (Time) (Teams of 2) 1000m Row 60 Burpees 50 Sync Air Squats 1000m Row 40 Handstand... Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Bike or Row (increase pace every 0:10) 5/leg Reverse Lunges 5 Inch Worm + Push... Read More

American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Down Dog / Up... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 0:30 Row or Bike 10 Medicine Ball Cleans 1 Wall Walk + 0:10 HS... Read More

American Fit Co Northwest – CrossFit Warmup 8:00 EMOM: 1, 3, 5, 7 – Nasal Breathing Cardio 2: 15 Banded Bent Over Rows 4: 7... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 8 Barbell Squat Mornings 4/leg Box Step Ups 8 Russian Swings 4 Romanian Deadlifts... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row 10 Lunges 100m Jog 10 Up/Down Planks 1) 10/side Scorpion + Reach 2) 10/side... Read More