American Fit Co Northwest – CrossFit TIME AFTER TIME (AMRAP – Reps) Every 4:00 x 5 Rounds: Run 400m AMRAP: 10 Pullups 20 Pushups 30 Air Squats Accessory (Checkmark) 3 sets 30 Banded Bicep Curls 30 Banded Tricep Pull Downs -rest 1:00 between sets- Banded Bicep Curls Banded Tricep Pull DownsRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Alternating Stations 0:00-2:00 Light Machine Work 2:00–4:00 → 100ft Light Farmer Carry 4:00–6:00 → 10 Plank Shoulder Taps 10 Alternating Lunges 3 Inchworms -6:00–8:00 → 50ft Farmer Carry (slightly heavier) 5 Hand Release Push-Ups 10 second Handstand Hold Workout...Read More

American Fit Co Northwest – CrossFit Metcon (Time) RX: Teams of 2 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together) 6 0 Front Squats (155/105) 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together)Read More

American Fit Co Northwest – CrossFit NIKKI (Weight) AMRAP 20: 200m Run 1 Power Clean (heavy) Accessory Work (Checkmark) 3 sets: 25 Kettlebell Side Bends (each side) 30 V-Ups -rest 1:00-1:30 between sets- Kettlebell Side Bends V-UpsRead More

American Fit Co Northwest – CrossFit Accessory Work (Checkmark) 3 sets 12 Heel Elevated Goblet Squat 15 second Banded Glute Bridge Hold -rest 1:00 between sets- Heel Elevated Goblet Squats Banded Glute Bridge Hold CARRY THE BOATS (Checkmark) Partner 1: 200m Sled Drag Partner 2: 20/15 Calorie Row 100′ Farmers CarryRead More

American Fit Co Northwest – CrossFit Gymnastics (Rope Climb) (Checkmark) All levels: Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach Crossover Warmup Singles Single + 1 Cross Single...Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Back Squats @ 72–75% OR RPE 7-8 R.A.D® Acid Athletics ’26 (Time) 10 25′ Shuttle Runs 50 Wall Ball (20/14#) (10’/9’) 10 25′ Shuttle Runs 50/40 Calorie SkiRead More

American Fit Co Northwest – CrossFit MARY POPPINS (5 Rounds for reps) AMRAP 3 x 5 Rounds: 15 Pullups 50′ Double Dumbbell Lunge (50/35) Max Dumbbell Bench Rest 2:00 Accessory Work (Checkmark) 3 sets 8 Ring Dips 12 Dumbbell Lateral Raises 8 Gorilla Rows (each side) 12 Incline Dumbbell Hammer Curls Ring Dips Bar Dips...Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow (continuous, not AMRAP) 0:00–2:00: Easy Machine Build (gradually increase pace every 30 seconds) 2:00–4:00: 10 Alternating Cossack Squats 8 Plank Shoulder Taps (each side) 6 Single Dumbbell Deadlifts (each arm, light) 4:00–6:00: 8 Alternating Dumbbell Hang Power Snatches...Read More

American Fit Co Northwest – CrossFit “Mayhem Classic Chipper” (Time) RX: Teams of 2 40 Burpee Box Get Over (30) 6 0/50 Calorie Air Bike 8 0 Wall Balls 40 Burpees Pullups 8 0 Wall Balls 6 0/50 Calorie Air Bike 40 Burpee Box Get Over (30)Read More