WOD

American Fit Co Northwest – CrossFit Warmup 3 Rounds 1:00 Run (increase pace each set) 15 Goblet Squat 10 Bodyweight Lunges 5 Dumbbell Deadlifts -Then-... Read More

American Fit Co Northwest – CrossFit Warmup 10 Dumbbell Deadlifts 200m Run :30 Plank Hold 100m Farmer’s Carry (light) 200m Run :15 Handstand Hold on... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Cardio Machine 10 Hanging Scap Retractions 5 Kip Swings 10 Ring Rows 5 Inchworms 5... Read More

American Fit Co Northwest – CrossFit Dodge, Duck, Dip, Dive, & Dodge (Calories) Teams of 3 AMRAP 25: 1600m Run (together) 75 Thrusters (95/65) 50... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Machine(moderate) 10 Hand Release Push Up 10 Hanging Scap Retraction 5 Banded Strict Pull Up... Read More

American Fit Co Northwest – CrossFit Recovery Flow HAVE A NICE TRIP (Time) Work as a Team: 10k Bike 5k Row 5k Ski 5k Run

American Fit Co Northwest – CrossFit Warmup 400m Run :15 Knuckle Draggers :15 Arm Circles :15 Down Dog to Push-Ups 200m Run :30 Active Samson... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds 500m Bike(moderate) 25 Single Unders 10 Step Back Lunge 10 Alt. Leg V-Up TOES TO BAR... Read More