WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:40 Easy Pace Bike 0:20 Active Samson 0:40 Moderate... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Easy Pace Row 0:30 PVC Pass Throughs 0:30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Downdog 0:30 Single Unders 0:30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] PVC 0:30 PVC Pass Throughs 0:30 PVC Around The... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 17:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Alternating High Plank Shoulder Taps 0:20 Inchworm to Push-up 0:20 Mountain... Read More

American Fit Co Northwest – CrossFit AFCO TEAM WOD Team Quarterfinal Workout 4 (Time) Team of 4: (2 people working/2 people resting) 80 synchro alternating... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Hip Bridges 0:30 Hollow Body Rocks 1:00 Moderate... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Squat Hold 0:20 Alternating Side Lunges 0:20 Active Samson 0:20 Slow... Read More