American Fit Co Northwest – CrossFit The Cherry on my Sundae (Time) RX: Teams of 2 Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 75 Strict Pull Ups Partner 2: 600/500m Row Partner 1: 36/30/24 Calorie Bike 150 Push Up Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 300 Air Squat Partner 2:...Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Deadlifts @65% CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M:...Read More

American Fit Co Northwest – CrossFit Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Shoulder Press @60% Red Roses (Checkmark) RX: EMOM 24: Minute 1: 8x50ft Shuttle Run Minute 2: 10 Bench Press Minute 3: 12/10 Calorie Bike Minute 4: 7 Handstad Pushups (Scored by Completion)Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Back Squat Every 2:00 × 4 sets 3 Back Squats @65% Ball Out (Time) RX: 27-21-15-9 Wall Balls (20/14) Calorie Row *Women’s Calories: 22-16-12-8 (Scored by Time)Read More

American Fit Co Northwest – CrossFit Gymnastics Open Prep (Ring Muscle Ups) (Checkmark) Level 1: EMOM x10: Odd: :45 Bike Even: 4-6 Ring Muscle Up Transitions Level 2: EMOM x10: Odd: :45 Bike Even: 1-2 Strict Ring Muscle Ups PB&J (2 Rounds for time) RX: AMARP 6: 15 Toes to Bar 12 Chest to Bar...Read More

American Fit Co Northwest – CrossFit Squat Clean + Push Jerk (Weightlifting Variable Reps & Sets) Squat Clean and Jerk Every 1:00 (10:00) 1 Squat Clean + Push Jerk @ RPE 6 Sprinkles on my Cupcake (AMRAP – Reps) RX: 7:00 AMRAP 50/40 Calorie Air Bike Max Clean and Jerks (135/95) (Scored by Reps)Read More

American Fit Co Northwest – CrossFit Workout Option 1 Home of the 49ers (Time) FREEDOM (RX): 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) INDEPENDENCE 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) LIBERTY 3 rounds 75 Single Unders 25 Sit Ups Workout Option 2 Recovery Workout (Checkmark) 45 Minutes...Read More

American Fit Co Northwest – CrossFit Foam Fingers and Face Paint (Time) Teams of 2 2000m/ 1600m Fan Bike/Bike Erg (Split) 30 Wall Walks (Split) 4000m/ 3200m Fan Bike/Bike Erg (Split) 100 Single Dumbbell Box Step Up (alt. each rep) 2000m/ 1600m Fan Bike/Bike Erg (Split)Read More

American Fit Co Northwest – CrossFit Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. RX: Open 20.5 For time, partitioned any way: 40 Ring Muscle Ups 80 Calorie Row 120 Wall Balls (20/14)...Read More

American Fit Co Northwest – CrossFit SLOW AND STEADY (Checkmark) 45 Minutes at Zone 2 Pace 2,000m Bike or 800m Run :45 Side Plank(each side) 1,000m Row or Ski 100′ Bear Hug Sandbag Carry (100/70) (OR Farmers Carry (2×50/35))Read More