American Fit Co Northwest – CrossFit Metcon (Checkmark) With a Partner: 1000m Run 800m Run 600m Run 400m Run 200m Run *while partner 1 is running, partner 2 is biking *both partners will run all distancesRead More

American Fit Co Northwest – CrossFit QUINIENTOS, CINCUENTA, CINCO (Time ↓ Shorter is Better) AMRAP 15: 500m Row 50 Double Unders 5 Bench Press (185/105) Metcon (Checkmark) 3 Rounds (not for time) 7 Dumbbell Strict Press Max Unbroken Pushups Max Unbroken Banded Tricep Press DownsRead More

American Fit Co Northwest – CrossFit RUBBOARD (AMRAP – Reps) 4 x AMRAP 3: 21 Ab Mat Situps 15 Box Jump Overs (24/20) 9 Power Cleans (135/95) Max Toes to Bar in remaining time *rest 3:00 between AMRAPs Accessory (Checkmark) Tabata 8 sets (4:00) 20 seconds Superman Hold 10-second rest Tabata 8 sets (4:00) 20...Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 2 rounds :30 Easy Machine 5 Air Squats 5 Hand Release Push-Ups 5 Scap Pull Ups -Into- 2 rounds :30 moderate Machine 8 Russian Kettlebell Swings (light) 4 Burpees (Add in other options for movements if needed) Workout...Read More

American Fit Co Northwest – CrossFit Metcon (Time) Teams of 2 150 Wall Balls (20/14) 150 Pull Ups 150 Dumbbell Bench Press (50/35) 150 Box Jump Overs (24/20)Read More

American Fit Co Northwest – CrossFit Power Snatch POWER SNATCH EMOM 10: Building to 80–85% and complete 3 Singles at that weight. Metcon (Time) 5 Rounds: 10 Back Rack Lunges (135/95) 300m RunRead More

American Fit Co Northwest – CrossFit The Anthem Army (Checkmark) Every 1:30 (10 sets) 7 Strict Pullups 14 Push-Ups 21 Russian Kettlebell Swings (moderate) Consistent Calories (Any Machine) Accessory (Checkmark) 3 sets 10 DB Spider Curls @ moderate weight – maintain quality 10 Tricep Dips @ moderate weight – maintain quality -rest 1:00 between sets-...Read More

American Fit Co Northwest – CrossFit Uncle Sam’s Slam (7 Rounds for time) Every 3:00 (7 sets) 250/ 200m Row 50 Double Unders 12 Toes to Bar (Scored by Time each set) Accessory (Checkmark) 3 sets 30 Weighted Russian Twists 10 Hip Extensions :30 Plank Hold -rest 1:00 Dumbbell Russian TwistRead More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 6 sets 2 Deadlifts @ 80–85% LOOTIN (AMRAP – Rounds and Reps) AMRAP 15: 100m Suitcase Carry (50/35) 400m Run 100m Suitcase Carry (50/35) 10/10 Hang Dumbbell Snatches (50/35)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 1 Round: 100m Run 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead...Read More