WOD

American Fit Co Northwest – CrossFit PILLAGER (Time) 5 Rounds: 500m Row 400m Run Rest 3:00 Metcon (No Measure) 8 Sets: :20 Hollow Rocks :10... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 5 Rounds: 500m Row 7 Burpees 7×6 Dumbbell Lunges (3 each leg)

American Fit Co Northwest – CrossFit EVA STRONG (Time) 5 Rounds: (w/ partner) 24 Double Unders (each) 19 Toes to Bar (split) 2 Clean and... Read More

American Fit Co Northwest – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (No Measure) Accumulate 3:00 Plank Hold

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-15-9 Thrusters Jumping Pullups 7×2 Bench Press

American Fit Co Northwest – CrossFit CATTLE ROPING (Checkmark) AMRAP 25: 25/20 Calorie Bike 20 Box Step-Ups 1 Rope Climb 400m Run

American Fit Co Northwest – CrossFit Metcon (No Measure) 5 Sets: 1 Snatch Pull 1 Power Snatch 1 Hang Power Snatch *Building FIRE EXTINGUISHER (Time)... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 25 Calorie Bike 20 Box Stepups 15 Ring Rows 100m Sandbag Carry 6... Read More