WOD

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: 12 Sandbag Box Setups 2: 36 Double Unders 3: 12 Sandbag Lunges 4: 200m... Read More

American Fit Co Northwest – CrossFit CRASH TEST DUMMY (AMRAP – Rounds and Reps) AMRAP 20: 100′ Farmer’s Carry 10 Dumbbell Front Squats (50/35) 10... Read More

American Fit Co Northwest – CrossFit Snatch (Every 1:30 x 10 Sets: 1 Hang Snatch + 1 Snatch *Build to heavy) ANCHOR (AMRAP – Rounds... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 18: 50′ Lunge 10 Situps 500m Bike 10 Ring Rows Strict Pullups 7×3

American Fit Co Northwest – CrossFit CONGA LINE (Time) Teams of 3 (6 Rounds Each) 15 Calorie Bike 10 Dumbbell Bench Press 100′ Sled Push

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 1:00 Plank 200m Farmer’s Carry 400m Sandbag Carry 1:00 Plank 400m Travel 200m Farmer’s Carry 1:00... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 5 Rounds: 1:30 Row 1:30 Bike 200m Walk *rest remainder 7×2 Push Press

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 400m Travel 9 Pushups 12 Ring Rows 400m Travel 15 Pushups 18 Ring Rows 400m Travel... Read More