WOD

American Fit Co Northwest – CrossFit THE SWORD OF POWER (AMRAP – Reps) On the 8:00 x 3 Rounds: 1000m Run (together) 15 Sync Burpees... Read More

American Fit Co Northwest – CrossFit Back Squat (5×2) SILVER BELLS (Time) 25-50-75-100-125′ Dumbbell Walking Lunge (50/35) 5-10-15-20-25 Burpee Over Dumbbell

American Fit Co Northwest – CrossFit Metcon (Time) 2x800m Run Rest 1:30 3x400m Run Rest 1:00 4x200m Run Rest 0:30

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 25-50-75-100-125 Walking Lunge 5-10-15-20-25 Calorie Row Back Squat 5×2

American Fit Co Northwest – CrossFit Bench Press (5×2) COMMUTE (Time) Buy In: 50 Calorie Bike 5 Rounds: 8 Dips 12 Ring Rows Cash Out:... Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 50 Calorie Bike 5 Rounds: 10 Dips 10 Ring Rows 50 Calorie Row Bench 5×2

American Fit Co Northwest – CrossFit Deadlift (5×2) GOLD BAR (AMRAP – Rounds and Reps) AMRAP 4: 8 Deadlifts 8 Hang Power Cleans Rest 2:00... Read More

American Fit Co Northwest – CrossFit Snatch (EMOM 10: 1 Snatch) SYNC OR SWIM (Time) With Partner: 30 Snatches (95/65) 30 Sync Burpees 24 Snatches... Read More