American Fit Co Northwest – CrossFit Snatch (Every 1:30 x 10 Sets: 1 Hang Snatch + 1 Snatch *Build to heavy) ANCHOR (AMRAP – Rounds and Reps) AMRAP 10: 50′ Front Rack Lunge (2×50/35) 25 Situps 5 Weighted Strict Pullups (50/35) *250927Read More

American Fit Co Northwest – CrossFit Clean (EMOM 15: 1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean) DUMBBELL DT (Time) 5 Rounds: 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Jerks (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 18: 50′ Lunge 10 Situps 500m Bike 10 Ring Rows Strict Pullups 7×3Read More

American Fit Co Northwest – CrossFit CONGA LINE (Time) Teams of 3 (6 Rounds Each) 15 Calorie Bike 10 Dumbbell Bench Press 100′ Sled PushRead More

American Fit Co Northwest – CrossFit Snatch (EMOM 15: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Balance) CALM WATERS (Time) On a 10:00 Clock 30 Burpees -into- Max Rounds: 2 Rope Climbs 75 Double UndersRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 1:00 Plank 200m Farmer’s Carry 400m Sandbag Carry 1:00 Plank 400m Travel 200m Farmer’s Carry 1:00 Plank Lunges 7×4Read More

American Fit Co Northwest – CrossFit FARMER IN THE DELL (Checkmark) 1:00 L-Sit Hold 200m Farmer’s Carry 400m Sandbag Carry 800m Run 400m Sandbag Carry 200m Farmer’s Carry 1:00 L-Sit HoldRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 5 Rounds: 1:30 Row 1:30 Bike 200m Walk *rest remainder 7×2 Push PressRead More

American Fit Co Northwest – CrossFit Push Press (5×2 *Same weight across all sets) HURRY AND WAIT (5 Rounds for time) Every 5:00 x 5 Sets: 20/16 Calorie Row 16/12 Calorie Echo Bike 200m Run *Rest remainder of the 5:00Read More

American Fit Co Northwest – CrossFit MACARENA (Time) 400m Run 9 Bar Muscle Ups 12 Handstand Pushups 400m Run 15 Chest to Bar Pullups 18 Ring Dips 400m Run 21 Pullups 24 Pushups Strict Pull ups (5×2 *Heavy)Read More