WOD

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 7 sets 3 Back Squats @72-75% Gymnastics: Ring Muscle-Ups... Read More

American Fit Co Northwest – CrossFit Power Clean + Push Jerk Every 1:00 (10:00) 1 Clean and Jerk (build to heavy) Flamingo Park (Time) 8... Read More

American Fit Co Northwest – CrossFit Bench Press (Every 2:30 × 4 sets 3 Bench Press @72-75%) Ocean Drive (3 Rounds for time) Every 8:00... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Run or Jog 10 Air Squats... Read More

American Fit Co Northwest – CrossFit Magic Xylophone (Time) Teams of 2 1000/900m Row 40 Squat Cleans (95/65) 1000/900m Row 30 Squat Cleans (115/85) 1000/900m... Read More

American Fit Co Northwest – CrossFit 26.2 (Time) 80′ Single Dumbbell Overhead Walking Lunge (50/35) 20 Dumbbell Snatches (50/35) 20 Pullups 80′ Single Dumbbell Overhead... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 400/300 Calorie Bike Partner 1: Bike Partner 2: Carry (Farmer’s, Suitcase, Sandbag) *switch as needed

American Fit Co Northwest – CrossFit Back Rack Lunge BACK SQUAT Every 2:00 × 5 sets 3 (each leg) Back Rack Lunges Bluey and Bingo... Read More