WOD

American Fit Co Northwest – CrossFit Metcon (4 Rounds for time) With a partner for 4 sets (each): 50 Double Unders 1 Legless Rope Climb... Read More

American Fit Co Northwest – CrossFit PRESIDENTIAL FITNESS TEST (AMRAP – Reps) EMOM 30: 1 50′ Shuttle Run 10 Wallballs *If the 10 wallballs are... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3:00 Machine -into- 3 Rounds 10 Cossack Squats 8 Low... Read More

American Fit Co Northwest – CrossFit Mustafar (Time) Teams of 2 60 Synchro Dumbbell Snatch (50/35) 40 Calorie Bike and Row (total on each) 6... Read More

American Fit Co Northwest – CrossFit Power Clean (Every :90 x 10 Sets: 3 Position Power Clean -High Hang -Low Hang -Floor) BAR RESCUE (Time)... Read More

American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) Easy Zone 2 2-3-4 minutes of each: Run Row Bike Movement & Mobility 2 Rounds of:... Read More

American Fit Co Northwest – CrossFit ROPED (Time) 180 Double Unders 90/70 Calorie Row 45 Bench Press (135/95) Accessory (Checkmark) 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Bent Over... Read More

American Fit Co Northwest – CrossFit DOOR DASHER (Time) 75-50-25 Wallballs Ab Mat Situps 75/60/45-50/40/30-25/20/15 Calorie Bike Front Squat (5×3 70-75% *on the 2:30) Optional... Read More