WOD

American Fit Co Northwest – CrossFit Ghost Pepper (Time) 3 Rounds: 8 Power Snatches (135/95) 16 Pullups 24 Wallballs Accessory Work 3 sets: 5 Strict... Read More

American Fit Co Northwest – CrossFit Strength Bench Press (Build to a Heavy set of 5) Partner Metcon Alcatraz (AMRAP – Rounds and Reps) AMRAP... Read More

American Fit Co Northwest – CrossFit Warmup Line Drills Jump Rope Warm Up DB Snatch/Lunge Review 3 DB Deadlifts 3/3 DB Lunges (DB at side)... Read More

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 25: Partner 1: AMRAP 3 Strict Pullups 6 Dumbbell Front Squats 9 Dumbbell Bench Press 12... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 10 Single Arm Russian KB Swing (each side, light) 10 Single Arm KB... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (each side) BANDED SQUAT... Read More

American Fit Co Northwest – CrossFit Partner Metcon SEBASTIAN & FLOUNDER (4 Rounds for reps) AMRAP 4 x 4 Rounds: Rest 1:00 b/t Rounds 1000m/900m... Read More

American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds... Read More