WOD

American Fit Co Northwest – CrossFit CONGA LINE (Time) Teams of 3 (6 Rounds Each) 15 Calorie Bike 10 Dumbbell Bench Press 100′ Sled Push

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 1:00 Plank 200m Farmer’s Carry 400m Sandbag Carry 1:00 Plank 400m Travel 200m Farmer’s Carry 1:00... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 5 Rounds: 1:30 Row 1:30 Bike 200m Walk *rest remainder 7×2 Push Press

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 400m Travel 9 Pushups 12 Ring Rows 400m Travel 15 Pushups 18 Ring Rows 400m Travel... Read More

American Fit Co Northwest – CrossFit SPRINT IT HOME (Calories) Teams of 3: AMRAP 30: 200/160 Calorie Standing Bike 10 Rounds Each: 10 DB Bench... Read More

American Fit Co Northwest – CrossFit Clean and Jerk (EMOM 15: 1 High Hang Squat Clean + 1 Split Jerk) RUNNING THRUSTER-THON (Time) 5 Rounds:... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 25: Buy In: 50 Calorie Bike 10 Rounds: 10 DB Strict Press 10 Ring Rows... Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: Box Step Ups 2: GHD Situps 3: Echo Bike 4: Pushups 5: Rest