American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: :30 Bike :30 Pushups 2:00 Power Walk Metcon (No Measure) Strict Press 5×10 :30 Wall SitsRead More

American Fit Co Northwest – CrossFit LUNGEE CORD (Time) 800m Run 36 Dumbbell Front Rack Lunges 600m Run 24 Dumbbell Front Rack Lunges 400m Run 12 Dumbbell Front Rack Lunges 200m Run DBs: (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 2:00 x 6 Rounds: 15 Ring Rows 15 DB Snatches Metcon (No Measure) Strict Pullups 5×10 :30 Plank HoldRead More

American Fit Co Northwest – CrossFit Metcon (No Measure) EMOM 9: 3 Right Arm DB Overhead Squats 3 Left Arm DB Overhead Squats THE DEVIL’S FRUIT (AMRAP – Reps) Every 2:00 x 6 Rounds: 1 Legless Rope Climb Max Devil’s Press (one DB)(50/35)Read More

American Fit Co Northwest – CrossFit CHASIN’ YOU (Time) Teams of 3: 200 Wallballs 1000m Run (together) 50 Wall Walks *Wallball CANNOT touch the groundRead More

American Fit Co Northwest – CrossFit DEDDIE VAN HALEN (AMRAP – Reps) AMRAP 1:00 x 7 Rounds: 21 Double Unders 7 Burpees Over Bar Max Deadlifts (315/225) Rest 2:00Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 3 x 7 Rounds: 20 Lunges 10 Calorie Row Max Farmer’s Carry Metcon (No Measure) Kettlebell Deadlifts 5×10 (R/L)Read More

American Fit Co Northwest – CrossFit THE BEGINNING OF THE END (AMRAP – Reps) 2 Rounds: 3:00 Toes to Bar 3:00 Calorie Bike 3:00 Kettlebell Swings 3:00 Calorie Row *400m Run at the start of each 3:00Read More

American Fit Co Northwest – CrossFit MAY-DAY MAYDAY (AMRAP – Reps) 50-40-30 Wallballs (20/14) 5-4-3 Strict Muscle UpsRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 2 Rounds: 2:00 Bike 1:00 Situps 2:00 Bike 1:00 KB Swings 2:00 Bike 1:00 Pushups Metcon (No Measure) 5×10 DB Bench PressRead More