WOD

American Fit Co Northwest – CrossFit Warmup 1 Round: 100m Run 0:30 Air Squats 100m Run 0:30 Reverse Lunges 100m Run 0:30 Box Jumps or... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Jump Rope 0:10 Handstand Hold (on wall) 5 Banded Pass Throughs 1) 10 Banded Pull... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap) 7/5 Calorie Bike or Row 10 Eye Level KB Swings 5/leg Box Step Up... Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 10 Reps Deadlift 3 Reps High Hang Shrug 3 Reps High Hang Muscle Clean 3 Reps... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: :10 Handstand Hold 10 Banded Sumo Deadlift High Pulls (black / red) 6 Steps Spider-Man Lunge... Read More

American Fit Co Northwest – CrossFit Warmup ODD : Barbell Romanian DL EVEN : Moderate pace on cardio piece 1) 15 – Banded Good Mornings... Read More

American Fit Co Northwest – CrossFit KIRKLAND (AMRAP – Rounds and Reps) AMRAP 25: (w/ partner) 40 sync double-unders 20 sync burpees over the bar... Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 1 min cardio 10 Bootstrappers 5 Inchworms 5/side Walking Lunge 10/leg Leg Swings Barbell Warm Up... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 10 Kip Swings Island Jog 10 Hollow Rocks 1) 5 Inch Worm + Push... Read More

American Fit Co Northwest – CrossFit Warmup 6:00 Cap: 400m Run 3 Rounds: 5 Dive Bomb Push Ups 10 Scap Push Ups 15 second Handstand... Read More