WOD

American Fit Co Northwest – CrossFit HIGH JUMP (Weight) Every 2:00 x 10 Rounds: 10 Box Jumps (24/20″) 3 Hang Squat Cleans

American Fit Co Northwest – Long Haulers Metcon (No Measure) With a Partner 200 Calorie Row P1: Row P2: Sandbag Carry 7×7 Db Bench

American Fit Co Northwest – CrossFit OPEN UP (AMRAP – Reps) AMRAP 15: 3-6-9-12-15…. Pullups Bar Facing Burpees Push Jerks (95/85) Metcon (No Measure) 3xMax... Read More

American Fit Co Northwest – CrossFit Front Squat (5×5) THE PROCLAIMERS (AMRAP – Reps) AMRAP 4 x 3 Rounds: 3 Rounds: 15 Kettlebell Swings (53/35)... Read More

American Fit Co Northwest – CrossFit THE EXCAVATOR CHALLENGE (Time) 30 Sandbag Cleans (150/100) Metcon (No Measure) EMOM 10: 1-3 Ring Muscle Ups

American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: 2 Down and Back’s Farmer’s Carry 10 Pushups 2 Burpees 10 Situps 7×3... Read More

American Fit Co Northwest – CrossFit BATTLE OF CAPE ECNOMUS (Checkmark) 5 Rounds: 750m Row 30 Situps 15 Dumbbell Strict Press Metcon (No Measure) 8... Read More

American Fit Co Northwest – CrossFit ENTERPRISE (AMRAP – Reps) Every 3:00 x 7 Rounds: AMRAP :45 1 Shuttle Run (10′) 1 Shuttle Run (20′)... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 3:00 x 7 Rounds: AMRAP 2: 15 Wallballs 10 Lunges Max Calorie Row Rest... Read More

American Fit Co Northwest – CrossFit Bench Press (3-2-2-1-1-1 *First set @80% then build) 8 CRAZY NIGHTS (AMRAP – Rounds and Reps) AMRAP 8: 8... Read More