WOD

American Fit Co Northwest – CrossFit TWIN BRIDGES (Checkmark) 300/240 Calorie Machine *switch every 15/12 Cals, accumulate :30 plank hold after each switch

American Fit Co Northwest – Long Haulers Metcon (No Measure) 240 Calorie Machine *switch every 12 calories *accumulate :30 Plank Hold 7×3 Back Squat

American Fit Co Northwest – CrossFit MISS MARY MACK (Checkmark) Every 3:00 x 8 Rounds: Odds: 15 Toes to Bar, 45 Double Unders Even: 15/12... Read More

American Fit Co Northwest – CrossFit NARWHAL (AMRAP – Reps) 5 Rounds x AMRAP 2: 25 Wallballs (20/14) Max Bar Muscle Ups Rest 2:00 Metcon... Read More

American Fit Co Northwest – CrossFit GOLD MEDAL (Time) With Partner: AMRAP 30: 1000m Row 10 Wall Walks 1000m Run (together) 10 Snatches (155/105) 2000m... Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) Every 1:30 x 5 Sets: 1 Power Clean 1 Right Lunge 1 Left Lunge PERFECT 10... Read More

American Fit Co Northwest – CrossFit TARZAN (Checkmark) AMRAP 25: 1 Rope Climb 200m Run 20 Ab Mat Situps 200m Run 10 Kettlebell Swings (70/53)

American Fit Co Northwest – CrossFit DOUBLE JUMP (Time) 7 Rounds: 30 Double Unders 200m Run Metcon (No Measure) 5 Rounds: :10 Ring Support 1:00... Read More