WOD

American Fit Co Northwest – CrossFit Snatch (EMOM 15: 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch) THE MONKEES (AMRAP... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 16: 1: Row 2: Box Step Ups 3: Rope Climb 4 DB Bench REST 4:00 EMOM... Read More

American Fit Co Northwest – CrossFit UNBROKEN BONDS (AMRAP – Reps) 7 Sets: 20/16 Calorie Bike 10 Single Arm DB Shoulder to Overhead (50/35) 1... Read More

American Fit Co Northwest – CrossFit Clean and Jerk (Every 1:30 x 10 Sets: Build to a Heavy Power Clean and Jerk) FRUIT BAT (Time)... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 10-9-8-7-6-5-4-3-2-1 KB Swing DB Strict Press *1:00 Bike between each set EMOM 15: 1: 3 Strict... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) With a partner (AMRAP 40) 400m Run 25/20 Calorie Bike 500/400m Row *alternate movements

American Fit Co Northwest – CrossFit Front Squat (5×2 *same weight across all sets) ONE ARM BANDIT (Time) 400-300-200m Run 20-16-14 Single Arm Thrusters (50/35)

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: 12 Sandbag Box Setups 2: 36 Double Unders 3: 12 Sandbag Lunges 4: 200m... Read More