WOD

American Fit Co Northwest – CrossFit YO-YO DIET (No Measure) Accumulate 200/160 Calories on any Machine Metcon (No Measure) 4 sets: 6 Back Squats 12... Read More

American Fit Co Northwest – CrossFit Warmup 1:00 Bike 5/5 Spiderman Lunge and Reach :30 Straight Arm Plank Hold 1:00 Bike 10 Scap Pullups 5... Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Standing Calf Raises 20 Second Forearm Stretch 20 Second Single Unders 20... Read More

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 400m Run 15 Second Knuckle Dragger 15 Second Alternating Quad Stretch 15 Second Standing Calf... Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Down Dog 20 Second Right Leg Spiderman 20 Second Right Leg Samson... Read More

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 15 Second Alternating Reverse Lunge 15 Second Knuckle Draggers 15 Second Arm Circles 1 Minute... Read More

American Fit Co Northwest – CrossFit Warmup 25′ Each Movement Sampson Lunge Lateral Lunge Knee Hugs Quad Stretch Figure 4 Stretch Toe Walk Heel Walk... Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 15 Second Knuckle Draggers 15 Second Bodyweight Good Mornings 15 Second Standing Calf Raises... Read More

American Fit Co Northwest – CrossFit Warmup 1 Minute Row 15 Second Standing Calf Raises 15 Second Good Mornings 15 Second Alternating Reverse Lunge 30... Read More

American Fit Co Northwest – CrossFit Warmup 30 Second Box Step-Ups 30 Second Knuckle Draggers 30 Second Down Dog 30 Second Arm Circles 30 Second... Read More