WOD

American Fit Co Northwest – CrossFit Warmup AMRAP 10: 10 Calorie Machine 5/5 Cossack Squats 5 Goblet Squats w/ Pause 10 KB Deadlift Rig Squat... Read More

American Fit Co Northwest – CrossFit Warmup 8minutes moving through: 8 CalorieRow(moderate) 10 Hanging Scap Retractions 8 Calorie Bike 10 Lateral Box Step Up (each... Read More

American Fit Co Northwest – CrossFit Warmup MERRY-GO-ROUND (Time) 10 Rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wallballs (20/14) Metcon (No Measure) 4 Sets:... Read More

American Fit Co Northwest – CrossFit Partner Workout JOURNEY UNDER THE SEA (Time) Teams of 3: 5000m Row 150 Toes to Bar 150 Wallballs 150... Read More

American Fit Co Northwest – CrossFit Warmup Every 2:00 x 4 Rounds: :45 Machine R1 – :45 Spiderman and Lunge| R2 – :45 Pushup to... Read More

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 30: 20 Lunge Steps (50/35) 10 Calorie Machine 20 DB Snatches (50/35) 10 Calorie Machine 20... Read More

American Fit Co Northwest – CrossFit Back Squat (2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will... Read More

American Fit Co Northwest – CrossFit Accessory Work 12 minute EMOM minute 1: 8 Seated Dumbbell Presses 50/35 minute 2: 8 Ring Push Ups [more... Read More