American Fit Co Northwest – CrossFit 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Crossovers 3. DB Squats 4. Ab Mat Situps 5. DB Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees Rx...Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: 20 Calorie Bike Max Dumbbell Bench Max Strict Pullups Metcon (No Measure) Med Ball Tosses 3 Right 3 Left 3 Chest Pass 3 OverheadRead More

American Fit Co Northwest – CrossFit PISTON (Time) 3 Rounds: 10 Bench Press (185/135) 20 Lunges Metcon (No Measure) 15:00 to Move Odd ObjectsRead More

American Fit Co Northwest – CrossFit Metcon (Weight) 5 Sets: Building to a heavy 3 Cleans 2 Front Squats 1 Push Jerk REFRESH On a 7:00 clock 10 Strict Pullups 20 Chest to Bar Pullups 30 Kipping Pullups Max WallballsRead More

American Fit Co Northwest – CrossFit OVER THE RIVER and THROUGH THE WOODS (Time) 4 Rounds: 800m Run 75 Double UndersRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 800m Travel AMRAP 12: 8 Knee Raises 8 Box Step Overs 47 Goblet Squats Metcon (No Measure) Strict Press 7×5 200m walk b/t each setRead More

American Fit Co Northwest – CrossFit TEAMWORK REWORK (Checkmark) With a Partner AMRAP 12: 3-6-9-12-15… Toes to Bar Double KB Lunge Steps (53/35) Rest 3:00 AMRAP 12: 3-6-9-12-15…. Calorie Machine Burpees Over RowerRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) With Partner: 200m Farmer’s Carry 50 Calorie Machine 100 Jump Rope 50 Ab Mat Situps 100 Jump Rope 50 Dumbbell Push Press 100 Jump Rope 50 Calorie Machine 200m Farmer’s Carry Metcon (No Measure) Deadlift 7×5 200m walk b/t each setRead More

American Fit Co Northwest – CrossFit Deadlift (5×3 building to a heavy triple) CREED (8 Rounds for time) Every 2:00 x 8 Rounds: 5 Deadlifts (275/185) 10 Wallballs (11’/10′)Read More

American Fit Co Northwest – CrossFit FERN ARABLE (Checkmark) With a Partner 200m Farmer’s Carry 80 Calorie Machine 160 Double Unders 80 Ab Mat Situps 160 Double Unders 80 Dumbbell Push Press 160 Double Unders 80 Calorie Machine 200m Farmer’s CarryRead More