American Fit Co Northwest – CrossFit Strict Pull ups (3×3 As Slow As Possible) NOBULL 2.0 (Time) 4-8-12-16-20-24 Dumbbell Snatches (50/35) 2-4-6-8-10-12 Burpees Over DumbbellRead More
American Fit Co Northwest – CrossFit Clean and Jerk (5×1 Building to a 1RM) Deadlift (5×3 *same weight across all sets *double overhand grip *no belts)Read More
American Fit Co Northwest – CrossFit Shoulder Press (10:00 to build to a heavy 3) UNICYCLE (Time) 5 Rounds: 50 Double Unders 10 Thrusters (135/95)Read More
American Fit Co Northwest – CrossFit ESCAPE FROM ROSECLIFF ISLAND (4 Rounds for calories) Every 2:00 x 4 Rounds: 6 Box Jumps (30″/24″) 12 Pushups Max Calorie Row Rest 2:00Read More
American Fit Co Northwest – CrossFit DOUBLE DUTCH (Time) 10 Rounds: (alternate with partner) 40 Double Under 20 Toes to Bar Good Mornings (50 Good Mornings)Read More
American Fit Co Northwest – CrossFit LADDER NANCY (Time) 5 Overhead Squats (185/125) 400m Run 10 Overhead Squats (155/105) 400m Run 15 Overhead Squats (135/95) 400m Run 20 Overhead Squats (95/65) 400m Run 25 Overhead Squats (45/35) 400m RunRead More
American Fit Co Northwest – CrossFit CALORIE KING (AMRAP – Reps) 150/120 Calorie Machine 150/120 Calorie 2nd Machine *Split up however you like () 150/100# Sandbag Carry for Max DistanceRead More
American Fit Co Northwest – CrossFit THRUSTMASTER (Weight) EMOM 10: 1 Thrusters *Build to a Heavy Rest 3:00 Max Reps @ 60% Metcon (No Measure) Handstand Walk Practice 2 wall walks Shift your body weight from hand to hand to walk up and down the wall. 3 handstand kick-ups Keep arms straight and kick-up gently...Read More
