American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Deadlifts @80–82% Blast Off (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/125) Push Ups Toes to BarRead More

American Fit Co Northwest – CrossFit Power Snatch (AMRAP – Reps) Halftime (Time) AMRAP 7: 20/16 Calorie Row 10 Box Jump Overs (24/20) Rest 3:00 AMRAP 7: 10×50′ Shuttle Runs 10 Chest to Bar PullupsRead More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Back Squats @80–82% Cime de la Bonette (5 Rounds for time) 5 Sets: 20/16/12 Calorie Bike 50ft Dumbbell Front Rack Lunges (50s/35s) -rest 1:30 between sets-Read More

American Fit Co Northwest – CrossFit Workout Option 1 Ladder Crew (Time) FREEDOM (RX): 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) (Scored by Time) INDEPENDENCE 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (25/15) (KG...Read More

American Fit Co Northwest – CrossFit First on Scene (Time) Teams of 2 250 Wall Balls (20/14) 200/150 Calorie Row 100 Box Jumps (24/20) 50 Dumbbell Thrusters (50s/35s) (Scored by Time)Read More

American Fit Co Northwest – CrossFit CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Gymnastics Prep (Toes to Bar) (Checkmark) EMOM x10: Odd: Consistent Set of Toes to Bar Even: 30 Second Ski or Row @ moderate effortRead More

American Fit Co Northwest – CrossFit Shoulder Press Every 2:00 × 5 sets 3 Shoulder Press @ 70% Devil Dogs (Time) Teams of 2 (1:1) 50/40-40/32-30/24-20/16-10/8 Calorie Air Bike* *60/50-48/40-36/30-24/20-12/10 C2 Calories (Scored by Total Time) Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner...Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 × 5 sets 3 Back Squats @ 75% YELLOW FLAG (AMRAP – Rounds and Reps) 4 Sets: 3:00 AMRAP 50ft Single Arm Overhead Walking Lunge (50/35) Max Rounds 5 Strict Pull Ups 10 Push Ups 10 Abmat Sit Ups -rest...Read More

American Fit Co Northwest – CrossFit Clean and Jerk Every 1:00 (8:00) 1 Clean and Jerk @ RPE 7 Record weight used in the workout here. TRIPLE HEADER (Checkmark) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (8:00) 1 Clean and Jerk @ RPE 7 -rest 2:00- Every 1:00 (10:00) 10 Bar Facing Burpees...Read More

American Fit Co Northwest – CrossFit TABATA SNOW DAY (Checkmark) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are lunges, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between...Read More