WOD

American Fit Co Northwest – CrossFit Warmup 30 Second Box Step-Ups 30 Second Knuckle Draggers 30 Second Down Dog 30 Second Arm Circles 30 Second... Read More

American Fit Co Northwest – CrossFit Warmup 1:00 Row 10 Lunge Steps 10 Empty Bar Good Mornings 10 Scap Pullups 1:00 Row 10 Box Step... Read More

American Fit Co Northwest – CrossFit Warmup 8 Minutes Moving Through: 200m Jog 50 Single Unders (or 1 minute practicing Crossovers) 10 Empty Bar Thrusters... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike (moderate) 5 Inchworms 5 Pushup to Down Dog 10 DB Strict Press 15 Good... Read More

American Fit Co Northwest – CrossFit Warmup 2:00 Bike :30 Plank Hold 1:00 Row :30 Plank Hold 1:00 Bike :30 Plank Hold 2:00 Row :30... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Jog 10 Barbell Good Mornings 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg)... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Row 10 Pushups to Down Dog 25 Band Pull Aparts 10 Empty Bar Bench Press... Read More

American Fit Co Northwest – CrossFit OVER THE RIVER AND THROUGH THE WOODS (Time) Teams of 3: 3 Mile Run (together) 100 Front Squats (185/135)... Read More