WOD

American Fit Co Northwest – CrossFit Warmup 3 Rounds : 10 Squat Jumps 10 Alt Lunges 10/side Monster Band Walk 1) :30 sec – Back... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Nasal breathing only, start at a very slow, easy pace and build to a challenging pace... Read More

American Fit Co Northwest – CrossFit Warmup Tabata Odd : Bear Hug Squat Even : Fast Air Squats 10 PVC Pass Throughs 10 (each side)... Read More

American Fit Co Northwest – CrossFit Warmup 8:00 AMRAP: 1:00 of Single Unders or plate step ups 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 7/5 Calorie Bike or Row 15 Banded High Pulls 10 Kip Swings 1) 0:30/side... Read More

American Fit Co Northwest – CrossFit RUN RUN RUDOLPH (Time) Teams of 3: 400m Team Run 60 Bench Press (155/105) 800m Team Run 40 Bench... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Power Cleans 10 Kip Swings 5 Russian Swings 10 Banded Push Press 1) 5 Barbell... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Moderate Cardio 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4)... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 5 Inch Worms 15 Jumping Jacks 5 Pitcher Catcher Stretch Barbell Prep: 1) 10... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 15 Jumping Jacks 5 Burpees 5 Cherry Pickers 5 Hollow Body Rocks 3 Rounds, 10 reps... Read More