WOD

American Fit Co Northwest – CrossFit Capacity Builder Metcon (Calories) 2 sets: 1min at hard (standing) 1min at mod 1min at hard (seated) 1min at... Read More

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters... Read More

American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min.... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 25′ Dumbbell Death March 25′ Bear Crawl 10 Cossack Squats Metcon... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 10 Alternating Lunges 20 Plank Shoulder Taps 5 Down Dog to... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 50′ DB Overhead Carry 10 Ring Rows 10 Air Squats :30 Jump Rope... Read More

American Fit Co Northwest – CrossFit Strength Metcon (No Measure) 4 Sets: 8 Tempo Bench Press (4 seconds down/4 seconds up 8 Tempo Ring Rows... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 2 Rounds: 30 Jumping Jacks 15 Good Mornings 10 Air Squats 5 Spiderman... Read More