American Fit Co Northwest – Long Haulers Metcon (No Measure) 240 Calorie Machine *switch every 12 calories *accumulate :30 Plank Hold 7×3 Back SquatRead More

American Fit Co Northwest – CrossFit Back Squat (7×3 *building ) EXTRA CRISPY (Time) 400m Run 100′ Double Dumbbell Front Rack Lunge (50/35) 400m RunRead More

American Fit Co Northwest – CrossFit MISS MARY MACK (Checkmark) Every 3:00 x 8 Rounds: Odds: 15 Toes to Bar, 45 Double Unders Even: 15/12 Calorie Row, 45 Cross OversRead More

American Fit Co Northwest – CrossFit NARWHAL (AMRAP – Reps) 5 Rounds x AMRAP 2: 25 Wallballs (20/14) Max Bar Muscle Ups Rest 2:00 Metcon (No Measure) EMOM 8: O: 5 Strict Pullups E: 5 DB Bench PressRead More

American Fit Co Northwest – CrossFit GOLD MEDAL (Time) With Partner: AMRAP 30: 1000m Row 10 Wall Walks 1000m Run (together) 10 Snatches (155/105) 2000m Bike 20 Sync Toes to BarRead More

American Fit Co Northwest – CrossFit Metcon (No Measure) Every 1:30 x 5 Sets: 1 Power Clean 1 Right Lunge 1 Left Lunge PERFECT 10 (AMRAP – Rounds and Reps) AMRAP 10: 10 Front Rack Lunges (135/95) 10 Bar Facing Burpees 10 Chest to Bar PullupsRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 15 Ring Rows 200m Travel 25 Situps 200m Travel 15 KB Swings 10×1 Bench Press 10×1 PullupsRead More

American Fit Co Northwest – CrossFit TARZAN (Checkmark) AMRAP 25: 1 Rope Climb 200m Run 20 Ab Mat Situps 200m Run 10 Kettlebell Swings (70/53)Read More

American Fit Co Northwest – CrossFit DOUBLE JUMP (Time) 7 Rounds: 30 Double Unders 200m Run Metcon (No Measure) 5 Rounds: :10 Ring Support 1:00 DB Farmer’s Carry HoldRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 15: 200m Travel 30 Jump Rope 5 Rounds: :10 Ring Support Hold 1:00 Farmer’s HoldRead More