WOD

American Fit Co Northwest – CrossFit Metcon (Weight) Single Arm Push Jerk 7×3 *build to heavy ONE ARMED BANDIT (AMRAP – Rounds and Reps) AMRAP... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 100m Single Arm DB Carry 200m Walk 100m Single Arm DB Carry 7... Read More

American Fit Co Northwest – CrossFit Deadlift (5×5 *same weight across all sets)

American Fit Co Northwest – CrossFit FIRST IN LINE (Time) 21-18-15-12-9-6-3 Toes to Bar Front Squats (115/75) Metcon (No Measure) Accumulate 2:00 Ring Support Hold

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-18-15-12-9-6-3 Toes to Rig Goblet Squats Calorie Row 5×5 Deadlifts

American Fit Co Northwest – CrossFit GALLOWS (Time) 100 Calorie Row 50 Sync Situps 100 Kettlebell Swings (53/35) (partner bar hang) 50 Sync Situps 100... Read More

American Fit Co Northwest – CrossFit Weighted Pull-ups (6×2 “Challenging” Pullups) FINAL COUNTDOWN (AMRAP – Reps) On a 10:00 Clock 250 Double Unders 50 Chest... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) with partner 80 Cal Row 40 Sync Situps 80 KB Swings (partner ring row hold)... Read More