American Fit Co Northwest – CrossFit Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead More
American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 20 Box Step Ups 20 Cal C2 Bike or 15 Cal Fan Bike 20 Plate Ground to Overhead 200m Single DB Carry 6×3 Strict Press *300m Walk Between SetsRead More
American Fit Co Northwest – CrossFit MILK MILE (Time) 400m Run 30 Toes to Bar 400m Run 10 Wallwalks 400m Run 30 Toes to Bar 400m Run Metcon (No Measure) Good Mornings 4×10Read More
American Fit Co Northwest – Long Haulers Metcon (No Measure) RENÉ AMRAP 20: 400m Travel (walk or jog) 21 Walking Lunges 15 Ring Rows 9 Burpees 6×3 (each leg) Weighted Lunges *300m Walk Between SetsRead More
American Fit Co Northwest – CrossFit Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click hereRead More
American Fit Co Northwest – CrossFit RUNNIN’ RUNNIN’ (Checkmark) AMRAP 12: 1 Mile Run Max Calorie Machine Rest 3:00 AMRAP 12: 1 Mile Run Max Calorie MachineRead More
American Fit Co Northwest – Long Haulers Metcon (No Measure) 4 Rounds: 1:00 Plank 1:00 Box Step Ups 1:00 Deadlifts 1:00 Row 1:00 Rest AMRAP 20: 10/10 DB Row 10 DB Bench 300m WalkRead More
American Fit Co Northwest – CrossFit DEAD MAN WALKING (AMRAP – Reps) 4 Rounds: 1:00 Plank Hold 1:00 Box Jumps 1:00 Deadlifts (225/155) Metcon (No Measure) EMOM 6: (:20 on :10 off x2) ODD: Flutter Kicks EVEN: Hollow HoldRead More
American Fit Co Northwest – CrossFit Back Squat (3-3-3-3-3-3) Build to 3-rep-max All sets at 75% of 1-rep-max or heavier Rest 3:00 between sets Metcon (No Measure) AMRAP 10: 10 Single Arm DB Rows (R) 10 Single Arm DB Rows (L) 10 DB Bench PressRead More
