American Fit Co Northwest – CrossFit Partner Workout WALKING ON SUNSHINE (AMRAP – Rounds and Reps) AMRAP 20: 10 Box Jump Overs (24″/20″) 2 Wall Walks 30′ Dumbbell Walking Lunge (50/35) *Alternate rounds with partner Metcon (No Measure) 3-5 Sets: 8 DB Rows 8 RDLsRead More

American Fit Co Northwest – CrossFit Strength Strict Pull ups (5 sets of 5 “challenging” reps) Metcon The Wondrous Boat Ride (AMRAP – Reps) AMRAP 15: 3, 6, 9, 12, 15…. Bench Press (135/95) Calorie RowRead More

American Fit Co Northwest – CrossFit Warmup 200m Run :30 Calf Raises :30 Plank :30 Down Dog :30 Forearm Stretch :30 Hollow Hold :30 Down Dog 200m Run 10 Scap Retractions 10 Small Kip Swings 100m Run 10 Knees to Chest 5 Strict Knee Raises 100m Run 3 Strict Toes to Bar 3 Toes to...Read More

American Fit Co Northwest – CrossFit Partner Workout Happy New Year 2023 (Time) Buy In: 2022m Row 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups Single Arm DB Clusters DB Burpee Box Step Overs Toes to Bar Shuttle Run Cash out: 2023m BikeRead More

American Fit Co Northwest – CrossFit CLOSED HAPPY NEW YEAR!!!Read More

American Fit Co Northwest – CrossFit Warmup Bike 2:00 3 Rounds: 10 Pass Throughs (PVC) 10 Kip Swings 10 Good Mornings (PVC) Empty Bar: 5 Good Mornings 5 Snatch Grip Push Press 5 Snatch Grip Deadlifts 5 Kipping Pullups 3 Kipping C2B Pullups 1 Bar Muscle Up 5 Shrugs 5 High Pulls 5 Muscle Snatches...Read More

American Fit Co Northwest – CrossFit Recovery Flow 5 Rounds: 2:00 Bike 1:00 Rest Recovery Flow 5 Rounds: 30 Double Unders 10 Box Step Ups 30 Double Unders 10 DB Hang Clean and JerksRead More

American Fit Co Northwest – CrossFit Warm-up 2:00 Bike 10 Pass Throughs (PVC) 10 Good Morning (PVC) 3 Rounds: 5 Pullups/Ring Rows 10 Push Ups 15 Air Squats Strength 10 @ Empty Bar 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% 2 @ 80% Back Squat (6×2 @...Read More

American Fit Co Northwest – CrossFit Warm-up Row 500m AMRAP 6: 10 Air Squats 8 Spiderman Lunge and Reach 6 Strict Press 4 Walkouts 2 Burpees Strength Push Press (5×5 @ 75%) Metcon Fortitude (AMRAP – Reps) EMOM 20: Min 1 – Max Calorie Row Min 2 – Max Burpees *Score is lowest round of...Read More

American Fit Co Northwest – CrossFit Partner Workout Partner Holleyman (Time) (with a partner) 30 Rounds: 5 Wallballs (20/14) 3 HSPUs 1 Power Clean (225/155)Read More