American Fit Co Northwest – CrossFit WORDS PER MINUTE (Checkmark) 4 Rounds: 1:00 Run 1:00 Plank Hold 1:00 Row 1:00 Jump Rope Practice 1:00 Bike 1:00 RestRead More
American Fit Co Northwest – CrossFit 61.3 (AMRAP – Rounds and Reps) AMRAP 10: 7 Hang Power Snatches (75/55) 3 Bar Muslce Ups Ring Rows (EMOM 5: 10 Rig Rows)Read More
American Fit Co Northwest – CrossFit Split Jerk (5×3 (oe set every 3:00)) Metcon (No Measure) AMRAP 3: Max L-Sit Hold Rest 1:00 AMRAP 3: Max Overhead Barbell HoldRead More
American Fit Co Northwest – CrossFit JUMP ROPE FOR HEART (Time) 4 Rounds: 15 Burpees Over Bar 15 Front Squats (115/85) 75 Single Unders Ring Dips (EMOM 5: 5 Strict Ring Dips *Pause 1 second at top and bottom)Read More
American Fit Co Northwest – CrossFit Veterans Day WOD (CHAD) (AMRAP – Reps) “Chad 1000x” For Time: 1,000 Box Step-Ups Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout: 1. Slick...Read More
American Fit Co Northwest – CrossFit Warmup Friday 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Thrusters (red/orange bands) 10/side Tricep Extension 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 0:30/side Active Lunge Hip Opener 3) 10 PVC Pass Throughs Hang Power Clean (EMOM 10: Building to a Heavy 3 )...Read More
American Fit Co Northwest – CrossFit Bench Press (10-9-8-7-6-5-4-3-2-1) Building in weight on each set DAVID HASSELHOFF (Checkmark) AMRAP 20: 400m Run 10 Dumbbell Bench 5 Strict PullupsRead More
American Fit Co Northwest – CrossFit Overhead Squat (5×5) NIFTY FIFTY (Time) 50-calorie bike 50 overhead squats (95/65) 50 alternating DB snatches (50/35)Read More
American Fit Co Northwest – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed...Read More
