WOD

American Fit Co Northwest – CrossFit Power Clean and Jerk (Every 1:30 x 6 Sets: 1-2: 3 Power Clean and Jerks 3-4: 2 Power Clean... Read More

American Fit Co Northwest – CrossFit PRESS RELEASE (Time) 400m Run 50 Dumbbell Bench Press (50/35) 400m Run 50 Ring Pushups 400m Run 50 Hand... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Lord of Lords (Time) FREEDOM (RX): 5 Rounds 20/16 Calorie Ski (or Row) 10 Single Arm... Read More

American Fit Co Northwest – CrossFit PICK YOUR POSION (Checkmark) 6 Rounds (each) Partner 1: Max Calorie Air Bike Partner 2: 15 Toes to Bar... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) Every 1:30 x 7 Rounds 1 Deadlift 1 Hang Power Clean JAILHOUSE (AMRAP – Rounds and Reps)... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 50 Calorie Row 2:00 Plank 30 Box Jump Overs (24/20) 30 DB Bench Press 100m Farmer’s Carry... Read More

American Fit Co Northwest – CrossFit MAN OVERBOARD (Time) 30-24-18-12-6 Calorie Row Lateral Burpees Over Rower Dumbbell Snatches (50/35) Metcon (Checkmark) 50 Weighted Situps

American Fit Co Northwest – CrossFit Snatch (EMOM 20: To Find a 1RM Snatch) Metcon (Checkmark) Every 3:00 for 5 Rounds: C2 Bike Max Wattage