WOD

American Fit Co Northwest – CrossFit FALLING OFF A LADDER (Time) 20 Wallball (20/14) 10 Box Jump Overs (24″/20″) Rest 1:00 40 Wallball (20/14) 20... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 100 Calorie Bike 25 50′ Shuttle Run 100 Calorie Row 4 Sets: 10 DB Press 12... Read More

American Fit Co Northwest – CrossFit Bench Press (4×10 ) MAYFLOWER (AMRAP – Reps) AMRAP 15: 10/8 Calorie Row 5-10-15-20-25… Pushups

American Fit Co Northwest – CrossFit BELTERRA (Time) 5 Rounds: 25/20/15 Calorie Bike 20 Toes to Bar 20 Kettlebell Swings (53/35)

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 15: 10 Calorie Row 5-10-15-20…Pushups 5×10 Bench Press

American Fit Co Northwest – CrossFit Workout Option 1 Scrooge McDuck (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15)... Read More

American Fit Co Northwest – CrossFit Power Clean (EMOM 12: 1 Hang Power Clean + 1 Power Clean) TIN SLINGERS (AMRAP – Reps) 12 Minute... Read More

American Fit Co Northwest – CrossFit Deadlift (5-5-3-3-1-1-1 *start at 75% and build) DEAD BARS (Time) 3 Rounds 7 Deadlifts (275/185) 14 Handstand Push Ups... Read More