American Fit Co Northwest – CrossFit THREE AMIGOS (AMRAP – Rounds and Reps) AMRAP 9: 3 Thrusters (165/110) 3 Ring Muscle Ups 3 Lateral Burpees Metcon (No Measure) Accumulate 3:00 L-Sit HoldRead More
American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 20 Box Step Ups 15 KB Swings 10 Calorie Bike 5 Strict Press 7×7 Seal RowsRead More
American Fit Co Northwest – CrossFit DEADLIFT FOR REPS CHALLENGE (AMRAP – Reps) Max Deadlifts in 2:00 (315/225) SPIDER BITE (Time) 8 Rounds: 5 Box Jumps (30/24) 3 Power Cleans (185/125)Read More
American Fit Co Northwest – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More
American Fit Co Northwest – Long Haulers Metcon (No Measure) Long Hauler Murph 800m Travel 10 Rounds: 5 Ring Rows 10 Pushups 15 Air Squats 800m TravelRead More
American Fit Co Northwest – CrossFit Metcon (No Measure) 5 Rounds: 2:00 Fan Bike 1:00 Rest 2:00 Ski 1:00 Rest 2:00 Runner 1:00 Rest *7 Slow Air Squats during each restRead More
