WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warm-Up Down one side of gym (approx. 20m), jog back to the start. 1.... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5-4-3-2-1 Minutes Cardio Machine *After Each Set 20 Hollow Rocks 20 Superman 20 Band... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: 100m Run 10 Air Squats 10 Box Jumps 10 Empty Bar... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 300m Row 3 Strict Pullups 10 Empty Barbell Deadlifts 5 Pushup... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Run 10 Cossack Squats 5 Snatch Grip Deadlifts 5 Muscle... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 800m Bike 400m Run Bodyweight Pump Metcon (No Measure) 5 Sets: 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 5 Down Dog to Pushup 5 Rope Knee Raises 5 Rope... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 25′ Sync DB Lunge (50/35) 8 Sync Burpees 25′... Read More