WOD

American Fit Co Northwest – CrossFit Strict Pull ups (3×3 As Slow As Possible) NOBULL 2.0 (Time) 4-8-12-16-20-24 Dumbbell Snatches (50/35) 2-4-6-8-10-12 Burpees Over Dumbbell

American Fit Co Northwest – CrossFit Strict Pull ups (3×3 As Slow As Possible) THE OPEN EVE (Time) 4-8-12-16-20-24 Dumbbell Snatches *12/10 Calorie Bike 2-4-6-8-10-12... Read More

American Fit Co Northwest – CrossFit ESCAPE FROM ROSECLIFF ISLAND (4 Rounds for calories) Every 2:00 x 4 Rounds: 6 Box Jumps (30″/24″) 12 Pushups... Read More

American Fit Co Northwest – CrossFit DOUBLE DUTCH (Time) 10 Rounds: (alternate with partner) 40 Double Under 20 Toes to Bar Good Mornings (50 Good... Read More

American Fit Co Northwest – CrossFit LADDER NANCY (Time) 5 overhead squats (185/125) 400-m run 10 overhead squats (155/105) 400-m run 15 overhead squats (135/95)... Read More

American Fit Co Northwest – CrossFit CALORIE KING (AMRAP – Reps) 150/120 Calorie Machine 150/120 Calorie 2nd Machine *Split up however you like () 150/100#... Read More

American Fit Co Northwest – CrossFit THRUSTMASTER (Weight) EMOM 10: 1 Thrusters *Build to a Heavy Rest 3:00 Max Reps @ 60% Metcon (No Measure)... Read More

American Fit Co Northwest – CrossFit BURPEE PERENNIALS (Time) 3 Rounds: 500/450m Row 21 Burpee Pullups (6″ above standing reach) Metcon (No Measure) 3 Sets:... Read More

American Fit Co Northwest – CrossFit BURPEE PERENNIALS (Time) 3 Rounds: 500/450m Row 21 Burpee Pullups (6″ above standing reach) Metcon (No Measure) 3 Sets:... Read More

American Fit Co Northwest – CrossFit Push Jerk (10:00 to build to a heavy 3) BACON JERKY (Time) 50-40-30-20-10 Air Squats 5-10-15-20-25 Push Jerks (135/95)