WOD

American Fit Co Northwest – CrossFit Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# /... Read More

American Fit Co Northwest – CrossFit KIPPERED SALMON (Time) 3 Rounds: 30 Pushups 20 Kipping Pullups 10 Deadlifts (185/135) Metcon (No Measure) 3 Sets: 3... Read More

American Fit Co Northwest – CrossFit 61.3 (AMRAP – Rounds and Reps) AMRAP 10: 7 Hang Power Snatches (75/55) 3 Bar Muslce Ups Ring Rows... Read More

American Fit Co Northwest – CrossFit Split Jerk (5×3 (oe set every 3:00)) Metcon (No Measure) AMRAP 3: Max L-Sit Hold Rest 1:00 AMRAP 3:... Read More

American Fit Co Northwest – CrossFit Split Jerk (5×3 (one set every 3:00)) Metcon (No Measure) AMRAP 3: Max L-Sit Hold Rest 1:00 AMRAP 3:... Read More

American Fit Co Northwest – CrossFit Strict Press (5×3 (one set every 3:00)) MAD MAX (No Measure) AMRAP 3: Pushups Rest 1:00 AMRAP 3: Max... Read More

American Fit Co Northwest – CrossFit JUMP ROPE FOR HEART (Time) 4 Rounds: 15 Burpees Over Bar 15 Front Squats (115/85) 75 Single Unders Ring... Read More

American Fit Co Northwest – CrossFit Veterans Day WOD (CHAD) (AMRAP – Reps) “Chad 1000x” For Time: 1,000 Box Step-Ups Dedicated to Chad Michael Wilkinson... Read More

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

American Fit Co Northwest – CrossFit Bench Press (10-9-8-7-6-5-4-3-2-1) Building in weight on each set DAVID HASSELHOFF (Checkmark) AMRAP 20: 400m Run 10 Dumbbell Bench... Read More