WOD

American Fit Co Northwest – CrossFit Warm-up Round 1 (each): P1: 1:00 Row P2: 1:00 Air Squats P3: 1:00 Spiderman Lunge and Reach Round 2... Read More

American Fit Co Northwest – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes... Read More

American Fit Co Northwest – CrossFit Warm-up 2 Sets: 0:45 Row (easy to moderate) 0:45 Bike (easy to moderate) 10 Single Arm High Pull (Light-Moderate)... Read More

American Fit Co Northwest – CrossFit Warm-up 2:00 Row Easy 10 Alternating Reverse Lunge :30 Jumping Jacks 5/5 Active Spiderman :30 Active Samson 1:00 Row... Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00Bike (easy to moderate) 7 Back Squats(45/35) 7 Push Press (45/35) 5 Wall Ball (Light) BUILD... Read More

American Fit Co Northwest – CrossFit Warm-up Rowling Warmup Round 1: Pushup to Down Dog Round 2: Air Squats Round 3: Empty Bar Strict Press... Read More

American Fit Co Northwest – CrossFit Partner Metcon Teams of 3: AMRAP 30:00 Max Distance Bike P1: Bike P2/P3: Hold KBs (70/53) *every 5:00 and... Read More

American Fit Co Northwest – CrossFit Warm-up On a 6:00 clock: :30 Row 10 PVC pass-thrus 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the... Read More