WOD

American Fit Co Northwest – CrossFit Deadlift (5×3 building to a heavy triple) CREED (8 Rounds for time) Every 2:00 x 8 Rounds: 5 Deadlifts... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) With Partner: 200m Farmer’s Carry 50 Calorie Machine 100 Jump Rope 50 Ab Mat Situps... Read More

American Fit Co Northwest – CrossFit FERN ARABLE (Checkmark) With a Partner 200m Farmer’s Carry 80 Calorie Machine 160 Double Unders 80 Ab Mat Situps... Read More

American Fit Co Northwest – CrossFit ELEVATOR (Time) 15 Box Jumps (30″) 400m Run 20 Box Jumps (24″) 400m Run 25 Box Jumps (20″) 400m... Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 15 Box Step Ups 2:00 Row 20 Box Step Ups 2:00 Row 25 Box Step... Read More

American Fit Co Northwest – CrossFit Metcon (Weight) 7 Sets: 3 Push Jerks + 1 Split Jerk CLIFF HANGER (Time) Max Effort Bar Hang

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 10 Calorie Bike 5 Pullups 10 Pushups 15 Air Squats Metcon (No Measure)... Read More

American Fit Co Northwest – CrossFit SURVIVE THE STORM (Checkmark) EMOM 18: Min 1: 5 Power Cleans (155/105) Min 2: 12/9 Calorie Echo Bike Min... Read More