WOD

American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 3:00 x 6 Rounds: 30 Jump Rope 15 Wallballs *rest remainder of interval Back... Read More

American Fit Co Northwest – CrossFit HURRY UP AND WAIT (Time) Every 3:00 x 5 Rounds: 40 Double Unders 20 Wallballs (20/14) *Score is difference... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-15-9 Kettlebell Deadlifts 42-30-18 Box Step Ups 21-15-9 Calorie Row Deadlift (10-8-6-4-2 *300m walk)

American Fit Co Northwest – CrossFit Deadlift (10-8-6-4-2 *Banded) BOXING DAY (Time) 21-15-9 Dumbbell Deadlifts (50/35) 42-30-18 Box Step Ups (24/20″)

American Fit Co Northwest – CrossFit EIGHT MEN OUT (Time) 5 Rounds: 8 Handstand Pushups 8 Alternating Front Rack Lunges (115/75) 8 Push Press (115/75)... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 100′ Farmer’s Carry 20 Box Step Ups 100′ Sandbag Carry 400m Row Metcon... Read More

American Fit Co Northwest – CrossFit MANUAL LABOR (AMRAP – Reps) AMRAP 25: 100′ Farmer’s Carry 10 Burpee Box Jump Overs (24″/20″) 100′ Sandbag Carry... Read More

American Fit Co Northwest – CrossFit Muscle-ups (EMOM 10: 3 Ring Muscle Ups) DOUBLE DEUCE (Time) 100 Double Unders 50 Dumbbell Snatches (50/35) 100 Double... Read More