American Fit Co Northwest – CrossFit Deadlift (3, 3, 3, 3, 3) Metcon (No Measure) 800m Sled DragRead More

American Fit Co Northwest – CrossFit THE PROPOSAL (10 Rounds for reps) Every 1:00 x 10 Rounds: 5 Back Squats (225/155) Max Ring Dips Rest 1:00Read More

American Fit Co Northwest – CrossFit 5-4-5 (5 Rounds for time) Every 5:00 x 5 Rounds: 50 Double Unders 10 Kipping Pullups 10 Dumbbell Push Jerks (50/35) 50′ Double DB Lunge (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 5:00 x 5 Rounds: 40 Plate Hops 10 Pullups 10 Push Press 50′ Lunges 7×3 Back SquatsRead More

American Fit Co Northwest – CrossFit Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereWith a partnerRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 1:00 Calorie Run 1:00 DB Snatch 1:00 Pushup 1:00 Calorie Ski 1:00 Rest 7×3 Back SquatsRead More

American Fit Co Northwest – CrossFit MACHINE GUN KELLY (AMRAP – Reps) 4 Rounds: 1:00 Calorie Run 1:00 Dumbbell Snatch (50/35) 1:00 Hand Release Pushups 1:00 Calorie Ski 1:00 RestRead More

American Fit Co Northwest – CrossFit Metcon (No Measure) 20 Sets: :20 Standing Bike :40 Seated Bike 4 Sets: 1 Weighted Pullup 10 Bent Rows 15 DB CurlsRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 20 Sets: :20 Standing Bike :40 Seated Bike 4 Sets: 5 Pullups 10 Bent Rows 15 DB CurlsRead More

American Fit Co Northwest – CrossFit Metcon (Weight) Every 2:00 x 5 Sets: 3 Sumo Deadlifts 2 Sumo Deadlifts. and Shrug 1 Sumo Deadlift High Pull ARC REACTOR (Time) 50 Deadlifts (95/65) 50 Sumo Deadlift High Pulls (95/65) *EMOM 5 Toes to BarRead More