WOD – Page 85 – CrossFit AFCO

CrossFit – Fri, Aug 9

August 7, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here

CrossFit – Thu, Aug 8

August 6, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit RUNNIN’ RUNNIN’ (Checkmark) AMRAP 12: 1 Mile Run Max Calorie Machine Rest 3:00 AMRAP 12: 1 Mile Run Max Calorie Machine

Long Haulers – Wed, Aug 7

August 5, 2024SiteplicityWOD0

American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 1:00 Plank 1:00 Box Step Ups 1:00 Deadlifts 1:00 Row 1:00 Rest AMRAP 20: 10/10 DB Row 10 DB Bench 300m Walk

CrossFit – Wed, Aug 7

August 5, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit DEAD MAN WALKING (AMRAP – Reps) 4 Rounds: 1:00 Plank Hold 1:00 Box Jumps 1:00 Deadlifts (225/155) Metcon (No Measure) EMOM 6: (:20 on :10 off x2) ODD: Flutter Kicks EVEN: Hollow Hold

CrossFit – Tue, Aug 6

August 4, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit Back Squat (3-3-3-3-3-3) Build to 3-rep-max All sets at 75% of 1-rep-max or heavier Rest 3:00 between sets Metcon (No Measure) AMRAP 10: 10 Single Arm DB Rows (R) 10 Single Arm DB Rows (L) 10 DB Bench Press

Long Haulers – Mon, Aug 5

August 3, 2024SiteplicityWOD0

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 6: 10 Wallballs 10 Situps AMRAP 6: Sandbag Carry AMRAP 6: 10 Wallballs 10 Situps 100m Sandbag Carry Back Squat 6×3 *300m Walk Between Sets

CrossFit – Mon, Aug 5

August 3, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit CORE MEMORIES (Time) 2 Rounds: 50 Wallballs (20/14) 50 Toes to Bar Metcon (No Measure) 400m Sandbag Carry

CrossFit – Sat, Aug 3

August 1, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit SONNY AND SHARE (Time) 5 Rounds: (with partner) 60 Double Unders (each) 50 Burpees 400m Run (together) 30 Lunges (135/95)

CrossFit – Fri, Aug 2

July 31, 2024SiteplicityWOD0

American Fit Co Northwest – CrossFit ANGELS OVER KABUL (Time) On a 39:00 Running Clock 0:00-26:00 AMRAP 26: 8 Hang Cleans (105/75) 26 Calorie Row 21 Kettlebell Swings (53/25) 13 Handstand Pushups 26:00-39:00 1RM Hang Clean

Long Haulers – Fri, Aug 2

July 31, 2024SiteplicityWOD0

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 24: 8 DB Cleans 26 Calorie Row 21 Kettlebell Swings 12 Strict Press 1RM Deadlift

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