WOD

American Fit Co Northwest – CrossFit Warmup Choose 1: (5:00 cap) Run 800 Row 1000 Bike 2500 1) 10/side Hamstring Sweep 2) 10/side Leg Swings... Read More

American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP :15 sec Jumping Jacks 10 Banded Front Squats 10 Banded High/Lows 1- 10 – Prayer... Read More

American Fit Co Northwest – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs,... Read More

American Fit Co Northwest – CrossFit AMERICAN DREAM (AMRAP – Reps) AMRAP 20: 1, 2, 3, 4, 5…. Power Clean (200/140) Ring Muscle Ups

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Bike or Row 10 Banded Thrusters 8 Russian Swings 6 Kip Swings 1) 10 Kip... Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Wide Base Air Squats (2s pause at the bottom) 10 Straight Leg Sit... Read More

American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Plank on Elbows 4:... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jump Rope 0:30 Air Squats, easy 0:30 Jumping Jacks 0:30 alternating leg Hamstring Stretch 1)... Read More