WOD

American Fit Co Northwest – CrossFit Metcon (Checkmark) 400/300 Calorie Bike Partner 1: Bike Partner 2: Carry (Farmer’s, Suitcase, Sandbag) *switch as needed

American Fit Co Northwest – CrossFit Back Rack Lunge BACK SQUAT Every 2:00 × 5 sets 3 (each leg) Back Rack Lunges Bluey and Bingo... Read More

American Fit Co Northwest – CrossFit Deadlift Every 2:00 × 5 sets 3 Deadlifts @65% For Real Life! (Time) 15-12-9-6-3 Deadlift (185/125) Burpee Box Jump... Read More

American Fit Co Northwest – CrossFit Keepy Uppy (3 Rounds for time) FREEDOM (RX) 3 Sets 9-12-15 Calorie Row 25-25-25ft Handstand Walk (or 3-3-3 Wall... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 1:00 Machine 5 Roll and Reach 10-second SIngle... Read More

American Fit Co Northwest – CrossFit Mulligatawny (AMRAP – Rounds and Reps) RX: Teams of 2 20:00 AMRAP 200m Run (together) Partner 1: 15 Burpee... Read More

American Fit Co Northwest – CrossFit 26.1 (Time) 20 Wallballs (20/14) 18 Box Jump Overs (24/20) 30 Wallballs (20/14) 18 Box Jump Overs (24/20) 40... Read More

American Fit Co Northwest – CrossFit Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark) Level 1: False Grip Ring Pull Ups or False Grip Ring... Read More