American Fit Co Northwest – CrossFit Watch & Wait (2 Rounds for time) RX Every 10:00 (2 sets) 15/12-12/10-9/8 Calorie Air Bike 5-4-3 Power Cleans (185/125) C2 Calories: 20/15-16/12-12/10Read More

American Fit Co Northwest – CrossFit Rod of Iron (AMRAP – Reps) RX 3-3-3-4:00 AMRAP 5 Wall Walks 20 Toes to Bar Max Box Jump Overs (24/20) -rest 1:00 between sets- (Scored by Total Reps)Read More

American Fit Co Northwest – CrossFit Quarterfinals Workout #1 (Time) For time: 10 50-foot shuttle runs 20 overhead squats 30 burpees over the bar Rest 1 minute 30 burpees over the bar 20 overhead squats 10 50-foot shuttle runs Time cap: 12 minutes ♀ 80 lb (36 kg) ♂ 115 lb (52 kg)Read More

American Fit Co Northwest – CrossFit Quarterfinal Workout #2 (Time) For time, completed anyhow: 80 dumbbell hang squat cleans 40 bar muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbells ♂ 50-lb (22.5-kg) dumbbellsRead More

American Fit Co Northwest – CrossFit Quarterfinal Workout #4 (Time) For time: 1,000-meter row 30 clean and jerks 1,000-meter row 30 strict handstand push-ups Time cap: 20 minutes ♀ 95 lb (43 kg) ♂ 135 lb (61 kg) Team Quarterfinal Workout #4 (Checkmark) For time: 2,000-meter row 60 clean and jerks 2,000-meter row 60 strict...Read More

American Fit Co Northwest – CrossFit Quarterfinal Workout #3 (Time) For time: 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders 10 deadlifts, weight 3 (heaviest) Time cap: 12 minutes ♀ 155, 185, 225 lb (70, 83, 102 kg) ♂...Read More

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