American Fit Co Northwest – CrossFit 4 WAY STREET (Checkmark) AMRAP 25: P1: Max Calorie Row P2: Max Calorie Ski P3: Max Calorie Bike P4: 400m Run *Rotate every 400m Metcon (No Measure) 3 Sets: 1-3 Hip & Back ExtensionsRead More

American Fit Co Northwest – CrossFit Deadlift (EMOM 9: 1 Deadlift *Building to workout weight) CABLE (Time) 10 Rounds: 30 Double Unders 3 Deadlifts (315/225)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 6 KB Deadlifts 12 Pushups 18 Situps 24 Calorie Bike 7×1 Deadlifts 300m WalkRead More

American Fit Co Northwest – CrossFit WORKING ON A MYSTERY (Time) 3 Rounds: 21 Pushups 12 Hang Power Cleans (135/95) 800m Run Metcon (No Measure) 3 Sets: 10 V-Ups 5 Log RollsRead More

American Fit Co Northwest – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (No Measure) Accumulate 3:00 Plank HoldRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-15-9 Thrusters Ring Rows 3 Rounds: :30 Plank 3 Log Rolls :30 PlankRead More

American Fit Co Northwest – CrossFit TOGETHER WE GO FAR (Checkmark) With Partner: 100 Walking Plate Overhead Lunges 75 Burpees to Plate 1:00 Bar Hang 1000m Plate Run 1:00 Bar Hang 75 Burpees to Plate 100 Walking Plate Overhead Lunges Plate: (45/25)Read More

American Fit Co Northwest – CrossFit SPRINT TO THE FINISH (3 Rounds for reps) AMRAP 5: 50 Air Squats Max Chest to Bar Pullups AMRAP 3: 30 Box Step Ups Max Toes to Bar AMRAP 1: Max Calorie Row Handstand Walk (Accumulate 150′ of Handstand Walks or 50 Wall Facing Shoulder Taps)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 2 Rounds: AMRAP 4: 30 Air Squats Max Ring Rows AMRAP 4: 30 Box Step Ups Max Situps AMRAP 1: Max Calorie Row Rest 1:00 7×3 PullupsRead More

American Fit Co Northwest – CrossFit Metcon (No Measure) 3 Rounds: 600m Run Rest 1:00 400m Run Rest 1:00 200m Run Rest 1:00 Bench Press (5, 5, 5, 5, 5)Read More