American Fit Co Northwest – CrossFit Power Clean and Jerk (Weightlifting Variable Reps & Sets) FLUSH CYCLING (C&J) Every 1:00 (8:00) 2 Power Clean and Push Jerks (singles) @ RPE 5–6 Tigers (Time) RX: 2 Rounds 50/40/30 Calorie Bike 800m Run 50 Kettlebell Swings (53/35) Rest 3:00 Quarterfinals Workout #1 (Time) For time: 10 50-foot...Read More

American Fit Co Northwest – CrossFit Deadlift Build up to a 1RM Deadlift Dodgers (Time) RX 50/40 Calorie Air Bike 25 Toes to Bar 50 Dumbbell Box Step Ups (35/25) (20″) 25 Toes to Bar 50/40 Calorie Air Bike (Score by Time)Read More

American Fit Co Northwest – CrossFit Shoulder Press Build up to a 1RM Shoulder Press Red Sox (3 Rounds for time) RX Every 5:00 (3 sets) 75 Double Unders 25 Push Ups 50 Double Unders 15 Dumbbell Bench Press (50s/35s) (Score by Time each set)Read More

American Fit Co Northwest – CrossFit Back Squat Build up to a 1RM Back Squat Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 20-second Hollow Hold 8 Abmat Sit Ups 5 Hanging Knee Raises 10-second Superman Hold Workout Prep: 2 Sets 4 GHD Sit Ups (controlled) 4 Toes to Ring or Toes to Bar Olive Green (Checkmark) FREEDOM (RX): Every 1:00...Read More

American Fit Co Northwest – CrossFit Spearmint (AMRAP – Rounds and Reps) RX Teams of 3 25:00 AMRAP Partner 1: 400m Run (or 16x50ft Shuttle Run) Partner 2: AMRAP 50ft Dumbbell Farmer Carry (50s/35s) 8 Burpee Box Get Overs @ 24/20 Partner 3: Rest -Rotate when partner finishes the 400m run. Partner picks up where...Read More

American Fit Co Northwest – CrossFit Power Clean Every 2:30 × 5 sets 2 Power Cleans (heavy) Lime Green (Time) RX: 6 Rounds 3 Wall Walks 6 Power Cleans (135/95) 12 Pull UpsRead More

American Fit Co Northwest – CrossFit Pistachio (8 Rounds for time) RX 4 Rounds: 25/20 /15 Calorie Bike 10 x50ft Shuttle Run 50 Single Unders 25/20 Calorie RowRead More

American Fit Co Northwest – CrossFit Weighted Pull-ups (Weightlifting Variable Reps & Sets) Turquoise (AMRAP – Reps) Rx: 3 sets 3:00 AMRAP 100ft Single Dumbbell Walking Lunge (50/35) Max Burpee Over Dumbbell -rest 2:00 between sets-Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Deadlifts @78-82% Forest Green (3 Rounds for time) RX: 21-15-9 Calorie Row Kettlebell Swings (53/35) -rest till 7:00- 21-15-9 Calorie Row Toes to Bar -rest till 14:00- 21-15-9 Toes to Bar Kettlebell Swings (53/35) (Women’s Calories: 16-12-8)...Read More