WOD

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 5 Rounds: 2:00 Bike 1:00 Plank Hold EMOM 16: 1: 3 Deadlifts 2: 10 KB Swings... Read More

American Fit Co Northwest – CrossFit MIKKO’S TRIANGLE (Calories) 10 Rounds: 1:00 Calorie Echo Bike 1:00 Calorie Row 1:00 Calorie Ski 1:00 Rest

American Fit Co Northwest – CrossFit Back Squat (5×3) ANNIE ARE YOU OK? (Time) 50-40-30-20-10 Double Unders Situps Double Unders Walking Lunges

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 50-40-30-20-10 Jump Rope Situps Jump Rope Walking Lunges Back Squats 5×3

American Fit Co Northwest – CrossFit Bench Press (5×3 Bench Press) BAR MITZVAH (Time) 10 Rounds: 4 Deadlifts 3 Hang Power Snatches 2 Overhead Squats... Read More

American Fit Co Northwest – CrossFit YMCA (Time) 2 Rounds: 800m Run (together) 60 Calorie Row 30 Shoulder to Overhead (155/105)

American Fit Co Northwest – CrossFit 343 TRIBUTE (Checkmark) AMRAP in 20 minutes 3 Muscle-Ups 4 Power Cleans (225/135 lb) 3 Front Squats (225/135 lb)

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 3 Ring Row 3 Dips 4 KB Swings (heavy) 3 Front Squat (heavy) 200m... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) AMRAP 7: 50/40 Calorie Bike Max Distance Run Rest 3:00 AMRAP 7: 50/40 Calorie Row Max Distance... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 15: 1 – 2 :05 Pause Squats 2 – 4 Fast Box Squats 3 –... Read More