WOD

American Fit Co Northwest – Long Haulers Metcon (No Measure) 30:00 Max Calorie Bike *Every 2:30, 2 Thrusters 60 Lunges 50 Ring Rows 40 Pushups

American Fit Co Northwest – CrossFit CINDY LOU…WHO? (Time) 30 Pullups 800m Run 60 Pushups 800m Run 90 Air Squats 800m Run

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