WOD

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Row 10 Pushups to Down Dog 25 Band Pull Aparts 10 Empty Bar Bench Press... Read More

American Fit Co Northwest – CrossFit OVER THE RIVER AND THROUGH THE WOODS (Time) Teams of 3: 3 Mile Run (together) 100 Front Squats (185/135)... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Cardio Machine 10 Single Arm Press (each arm) (moderate) 15 Banded Good Mornings 20 Jump... Read More

American Fit Co Northwest – CrossFit 5-50 (No Measure) With a Partner: 100-90-80-70-60-50-40-30-20-10 Calorie Machine

American Fit Co Northwest – CrossFit Warmup 3 Rounds 1:00 Run (increase pace each set) 15 Goblet Squat 10 Bodyweight Lunges 5 Dumbbell Deadlifts -Then-... Read More

American Fit Co Northwest – CrossFit Warmup 10 Dumbbell Deadlifts 200m Run :30 Plank Hold 100m Farmer’s Carry (light) 200m Run :15 Handstand Hold on... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Cardio Machine 10 Hanging Scap Retractions 5 Kip Swings 10 Ring Rows 5 Inchworms 5... Read More

American Fit Co Northwest – CrossFit Dodge, Duck, Dip, Dive, & Dodge (Calories) Teams of 3 AMRAP 25: 1600m Run (together) 75 Thrusters (95/65) 50... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Machine(moderate) 10 Hand Release Push Up 10 Hanging Scap Retraction 5 Banded Strict Pull Up... Read More

American Fit Co Northwest – CrossFit Recovery Flow HAVE A NICE TRIP (Time) Work as a Team: 10k Bike 5k Row 5k Ski 5k Run