WOD

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 50 Calorie Row 50 Single DB Shoulder to Overhead 50 Wallballs 50 Toes to Bar... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine 10 Scap Pullups :10 Top of Ring Hold 5 Jumping Pullups... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Row... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Active Samson Stretch 0:30 Plank Shoulder Taps 0:30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Box Step-Ups 0:30 Push-Up to Down Dog 0:30... Read More

American Fit Co Northwest – CrossFit Partner Workout HOME PLATE (AMRAP – Reps) AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Burpees AMRAP... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Side to Side Lunge 0:30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Run 10 PVC Pass Throughs 10 PVC Good Mornings The Burgener Warmup... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Kang Squats Building... Read More