WOD

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 2:00 Moderate Bike or Row 10 Prayer Squats (3s hold) 15 Jumping Jacks 5/side Squat +... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5/5 Box Step Ups 10 Russian Swings 4 Down Dog / Up Dog... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Front Squats 10/side Tricep Extension 10 Banded Thrusters (red/orange... Read More

American Fit Co Northwest – CrossFit GIRLS JUST WANNA HAVE FUN (Time) 2 Rounds: (Teams of 3) “Karen” a.k.a 150 Wall Balls (20/14) (10’/9’) 30... Read More

American Fit Co Northwest – CrossFit Ring Dips (4x Max Effort) Heart & Swole (Time) For Time: 2000 Meter Run 50 Bench Press (185/125) Partition... Read More

American Fit Co Northwest – CrossFit YO-YO DIET (No Measure) Accumulate 200/160 Calories on any Machine Metcon (No Measure) 4 sets: 6 Back Squats 12... Read More

American Fit Co Northwest – CrossFit Warmup 1:00 Bike 5/5 Spiderman Lunge and Reach :30 Straight Arm Plank Hold 1:00 Bike 10 Scap Pullups 5... Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Standing Calf Raises 20 Second Forearm Stretch 20 Second Single Unders 20... Read More

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 400m Run 15 Second Knuckle Dragger 15 Second Alternating Quad Stretch 15 Second Standing Calf... Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Down Dog 20 Second Right Leg Spiderman 20 Second Right Leg Samson... Read More