WOD

American Fitness Co – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 0:00–10:00 AMRAP 1:00 Row (easy pace) 10 Hollow Rocks 3 Inchworms... Read More

American Fitness Co – CrossFit 250 AT 250 FOR 250 (Time) Teams of 3: Accumulate 250 Reps of Bench, Squat, Deadlift at 250lbs Must complete... Read More

American Fitness Co – CrossFit “FREEDOM 250” (Time) TEAMS OF 2 FOR TIME 2.5 Mile Run (together) 250 Wall Balls (20/14) 250 Burpee to Bar... Read More

American Fitness Co – CrossFit Metcon (Checkmark) 3 Rounds: 12 Scap Pushups 12 Wall Slides 15/15 Banded External Rotations 1:00 Childs Pose (each side) At... Read More

American Fitness Co – CrossFit Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Handstand Walk, Handstand Hold, & Overhead Stability Work Advanced: EMOM 10:... Read More

American Fitness Co – CrossFit Clean and Jerk (Checkmark) EVERY :30 FOR 10:00 1 Power Clean and Jerk (185/125) BOAT WASH (Time) 10 Clean and... Read More

American Fitness Co – CrossFit We Stand for Freedom (Time) FOR TIME 20 Burpee Box Jump Over (24/20) 50 Overhead Squats (75/55) 20 Burpee Box... Read More

American Fitness Co – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–7:00 3-4 Rounds 20 Single Unders... Read More