WOD

American Fit Co Northwest – CrossFit Metcon (Time) RX 100-80-60-40-20 Double Unders 50-40-30-20-10 Single Dumbbell Squat (35/25)

American Fit Co Northwest – CrossFit Clean House (8 Rounds for time) RX 8 Rounds: 400m Row 10 DB Bench Press -rest 1:00 between sets-

American Fit Co Northwest – CrossFit Watch & Wait (2 Rounds for time) RX Every 10:00 (2 sets) 15/12-12/10-9/8 Calorie Air Bike 5-4-3 Power Cleans... Read More

American Fit Co Northwest – CrossFit Rod of Iron (AMRAP – Reps) RX 3-3-3-4:00 AMRAP 5 Wall Walks 20 Toes to Bar Max Box Jump... Read More

American Fit Co Northwest – CrossFit Quarterfinals Workout #1 (Time) For time: 10 50-foot shuttle runs 20 overhead squats 30 burpees over the bar Rest... Read More

American Fit Co Northwest – CrossFit Quarterfinal Workout #2 (Time) For time, completed anyhow: 80 dumbbell hang squat cleans 40 bar muscle-ups Time cap: 15... Read More

American Fit Co Northwest – CrossFit Quarterfinal Workout #4 (Time) For time: 1,000-meter row 30 clean and jerks 1,000-meter row 30 strict handstand push-ups Time... Read More

American Fit Co Northwest – CrossFit Quarterfinal Workout #3 (Time) For time: 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of:... Read More