WOD

American Fit Co Northwest – CrossFit 5-4-5 (5 Rounds for time) Every 5:00 x 5 Rounds: 50 Double Unders 10 Kipping Pullups 10 Dumbbell Push... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 5:00 x 5 Rounds: 40 Plate Hops 10 Pullups 10 Push Press 50′ Lunges... Read More

American Fit Co Northwest – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor... Read More

American Fit Co Northwest – CrossFit MACHINE GUN KELLY (AMRAP – Reps) 4 Rounds: 1:00 Calorie Run 1:00 Dumbbell Snatch (50/35) 1:00 Hand Release Pushups... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 1:00 Calorie Run 1:00 DB Snatch 1:00 Pushup 1:00 Calorie Ski 1:00 Rest... Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) 20 Sets: :20 Standing Bike :40 Seated Bike 4 Sets: 1 Weighted Pullup 10 Bent Rows... Read More

American Fit Co Northwest – CrossFit Metcon (Weight) Every 2:00 x 5 Sets: 3 Sumo Deadlifts 2 Sumo Deadlifts. and Shrug 1 Sumo Deadlift High... Read More

American Fit Co Northwest – CrossFit SHOULDERING THE WEIGHT (Weight) Every 4:00 x 5 Rounds 40 Air Squats 4 Shoulder Press (Heavy)