American Fit Co Northwest – CrossFit Deadlift (5-5-3-3-1-1-1 *start at 75% and build) DEAD BARS (Time) 3 Rounds 7 Deadlifts (275/185) 14 Handstand Push Ups 21 Toes to BarRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Deadlift 5-5-3-3-1-1-1 *build to heavy 3 Rounds 7 KB Deadlifts 14 DB Shoulder Press 21 Situps 28 Calorie MachineRead More

American Fit Co Northwest – CrossFit Accessory (3 Rounds for weight) “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- Score the bench press. Active Recovery (AMRAP – Rounds and Reps) AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box...Read More

American Fit Co Northwest – CrossFit BELL RINGER (AMRAP – Rounds and Reps) AMRAP 12: 50′ DB Front Rack Lunge (50/35) 7 Strict Pullups Metcon (Checkmark) 5 Rounds: 100′ Suitcase CarryRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box Step Ups 20/16/12 Calorie BikeRead More

American Fit Co Northwest – CrossFit Jumpin’, Jumpin’ (Time) AMRAP 30: 100 Double Unders 75/65 Calorie Machine 50 Situps 25 Box Jumps (30″/24″) 50 Situps 75/65 Calorie Machine 100 Double Unders 75/65 Calorie Machine 50 Situps 25 Box Jumps (30″/24″) 50 Situps 75/65 Calorie Machine 100 Double UndersRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 25’ Walking Lunge 7 Strict Pullups 25 Calorie Bike 7×3 Goblet Squats After Each Set: 50’ Suitcase Carry (R) 50’ Suitcase Carry (L) 2 Lap WalkRead More

American Fit Co Northwest – CrossFit Front Squat (10×3 *75-80%) On the 3:00Read More

American Fit Co Northwest – CrossFit Workout Option 1 Pumpkin Cheesecake (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Burpees (or Sand Ball Slams (30/20)) 1:00 Max Double...Read More

American Fit Co Northwest – CrossFit MASHED POTATOES (Time) 4 Rounds: (w/ partner) 50 Toes to Bar (split as needed) 400m Run (together)Read More