WOD

American Fit Co Northwest – CrossFit Warm-up Rowing Warmup: :30 Row at 16s/m :30 Row at 20 s/m :30 Row at 24s/m :30 Row at... Read More

American Fit Co Northwest – CrossFit Recovery Flow 4 Rounds: 80 Double Unders 30 Ab-Mat Situps 20 Calorie Machine 2 Rope Climbs Accessory Work 3... Read More

American Fit Co Northwest – CrossFit Warm-up Row-ling Warmup: Round 1: Air Squats Round 2: Pushups Round 3: Calorie Bike Round 4: Burpees Build up... Read More

American Fit Co Northwest – CrossFit Warm-up 2:00 Bike :30 Lat Foam Roll :30 Banded Ankle Stretch :30 Calf Foam Roll :30 Banded Pass Thru’s... Read More

American Fit Co Northwest – CrossFit Warm-up 2 Rounds: 250m Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front... Read More

American Fit Co Northwest – CrossFit Partner Workout “12 DAYS OF CHRISTMAS” (Time) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press... Read More

American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front... Read More

American Fit Co Northwest – CrossFit Recovery Flow 8 Rounds: 1000/900m Bike 10 Burpees 100m Dumbbell Carry Rounds 1-4: Front Rack Carry Rounds 5-8: Farmer’s... Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Bike 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front... Read More

American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Elbow Roatations 5 Strict Press 5 RDLs Clean Warmup: 5... Read More