WOD

American Fit Co Northwest – CrossFit Warmup 8 Minutes Moving Through: 200m Jog 50 Single Unders (or 1 minute practicing Crossovers) 10 Empty Bar Thrusters... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike (moderate) 5 Inchworms 5 Pushup to Down Dog 10 DB Strict Press 15 Good... Read More

American Fit Co Northwest – CrossFit Warmup 2:00 Bike :30 Plank Hold 1:00 Row :30 Plank Hold 1:00 Bike :30 Plank Hold 2:00 Row :30... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Jog 10 Barbell Good Mornings 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg)... Read More

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