American Fit Co Northwest – CrossFit Metcon (5 Rounds for time) Every 5:00 (5 sets) 400m Run 25/20/15 Calorie Bike *Rest remainder of time Optional Accessory (Checkmark) 4 sets 12 Incline Dumbbell Hammer Curls @ RPE 8/10 12 Barbell Skull Crushers @ RPE 8/10 -rest 1:00 between sets- Incline Dumbbell Hammer Curls Barbell Skull Crushers...Read More

American Fit Co Northwest – CrossFit PLUNDER (AMRAP – Reps) 10 Rounds: AMRAP 1 100m Run Max Clean and Jerks (115/75) Rest 3:00Read More

American Fit Co Northwest – CrossFit Metcon (5 Rounds for time) With a partner for 5 sets (each): 50 Double Unders 1 Legless Rope Climb 100′ Sandbag Carry 1 Rope Climb Strict Pull Ups (3×3 As Slow As Possible) Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band...Read More

American Fit Co Northwest – CrossFit PRESIDENTIAL FITNESS TEST (AMRAP – Reps) EMOM 30: 1 50′ Shuttle Run 10 Wallballs *If the 10 wallballs are no completes, run for remaining time Optional Accessory (Checkmark) 3 sets 10 Hanging Leg Raises 1:00 Side Plank (each side) -rest 1:00-1:30 between sets- Hanging Leg Lifts Side PlankRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3:00 Machine -into- 3 Rounds 10 Cossack Squats 8 Low Box Step Ups 10 Deadbugs 10 Double Dumbbell Sumo Deadlifts (light) Workout Prep: 2 Rounds (build effort) 4 Box Jumps (step down) 2 Sandbag or Odd Object Cleans • Confirm...Read More

American Fit Co Northwest – CrossFit Mustafar (Time) Teams of 2 60 Synchro Dumbbell Snatch (50/35) 40 Calorie Bike and Row (total on each) 6 0 Shoulder to Overhead (50/35) 40 Calorie Bike and Row (total on each) 60 Synchro Goblet Squats (50/35) Optional Accessory (Checkmark) 3 sets 30 Weighted Russian Twists 1:00 Side Plank...Read More

American Fit Co Northwest – CrossFit Power Clean (Every :90 x 10 Sets: 3 Position Power Clean -High Hang -Low Hang -Floor) BAR RESCUE (Time) 27-21-15-9 Toes to Bar Hang Power Clean (95/65)Read More

American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) Easy Zone 2 2-3-4 minutes of each: Run Row Bike Movement & Mobility 2 Rounds of: 10 Cat-Cow 10 World’s Greatest Stretch (5/side) 10 PVC Pass Throughs Accumulate 1-2 min Dead Hang from pull-up bar Cat Cow World’s Greatest StretchRead More

American Fit Co Northwest – CrossFit ROPED (Time) 180 Double Unders 90/70 Calorie Row 45 Bench Press (135/95) Accessory (Checkmark) 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Bent Over Row (RPE 6-7) Dumbbell Bench Press (RPE 6-7) *Not a workout, don’t sprint through this. Double Dumbbell Bent Over Row Dumbbell Bench PressRead More

American Fit Co Northwest – CrossFit DOOR DASHER (Time) 75-50-25 Wallballs Ab Mat Situps 75/60/45-50/40/30-25/20/15 Calorie Bike Front Squat (5×3 70-75% *on the 2:30) Optional Post WorkoutRead More