WOD

American Fit Co Northwest – CrossFit Warmup 3 Rounds 100m Jog 10/leg Walking Lunge 10 Hollow Body Rocks 1) 5/side Lunge + Hamstring Stretch 2)... Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 8 Russian Swings 5/leg Box Step Ups 5 Burpee Planks 1) 10 Barbell Overhead Squats 2)... Read More

American Fit Co Northwest – CrossFit Warmup 3 Minute AMRAP 10 Jumping Jacks 10 Down Dog + Up Dog 10 Burpee Planks 1) :30 sec/side... Read More

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