WOD

American Fit Co Northwest – CrossFit Partner Workout 4×4 (Calories) Teams of 4: (6:00 on / 3:00 rest) Max Calorie Row Max Calorie Bike EACH... Read More

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 30 Sit-ups 20 Pushups 15 Calorie Machine 10 Strict Pull-ups

American Fit Co Northwest – CrossFit Metcon LET’S BOUNCE (Time) 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Hang Power Snatches (75/55)

American Fit Co Northwest – CrossFit Metcon Domi-NATE (AMRAP – Rounds and Reps) AMRAP 20: 2 Ring Muscle Ups 4 Handstand Pushups 8 Dumbbell Clean... Read More

American Fit Co Northwest – CrossFit Strength Front Squat (Build to a Heavy Triple) Metcon LIFE ALERT (3 Rounds for reps) AMRAP 4: 21/15 Calorie... Read More

American Fit Co Northwest – CrossFit Strength Deadlift (Build to a heavy set of 3) Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)... Read More

American Fit Co Northwest – CrossFit Partner Workout WALKING ON SUNSHINE (AMRAP – Rounds and Reps) AMRAP 20: 10 Box Jump Overs (24″/20″) 2 Wall... Read More