American Fit Co Northwest – CrossFit Metcon (No Measure) Every 2:00 x 5 Rounds 1 Power Snatch + 1 Overhead Squat O’HARE (Calories) 5 Rounds x 2:30 10 Overhead Squats (95/65) 30 Lateral Bar Hops Max Calorie Machine in Remaining Time Rest 2:30Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 5 Ring Rows 10 Pushups 15 Air Squats 200m Travel Goblet Squat (7×3 *1 Super Slow *1 Normal *1 Fast)Read More

American Fit Co Northwest – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run0:00-10:00 Bench Press (5RM) 10:00-20:00Read More

American Fit Co Northwest – CrossFit Shuudan Koudou (Time) 4 Rounds: 30 Sync Walking Lunges 50 Hang Power Snatches (75/55) 100 Double Unders Metcon (No Measure) 75 Hollow RocksRead More

American Fit Co Northwest – CrossFit Erden Eruç (Time) 5 Rounds: 10 Push Press (95/65) 12 Lateral Burpess Over Bar 25/20 Calorie RowRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 18: 25 Calorie Row 20 Situps 15 Good Mornings 10 Dumbbell Shoulder to Overheads Deadlift (7×2 *Super Slow Mo)Read More

American Fit Co Northwest – CrossFit KNEE HIGH BOOTS (Time) 3 Rounds: 25 Knees to Elbows 1500m Bike 200m Sandbag Carry 600m RunRead More

American Fit Co Northwest – CrossFit Back Squat (5×10 *70% of 1RM *no more than 5-10lbs jump) Metcon (No Measure) AMRAP 1: Max Distance Double DB Walking Lunge (50/35) Rest 3:00 AMRAP 1: Max Distance Single DB Walking Lunge (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 4 x 4 Rounds: 50′ Walking Lunge 10 Dumbbell Snatches 100m Sandbag Carry Rest 1:00 Back Squat (5×7 )Read More

American Fit Co Northwest – CrossFit Clean and Jerk (10:00 to find heavy 3 rep clean and jerk) WASH AND JOLTS (Time) 5 Rounds: 200m Run 6 Clean and Jerks (185/135)Read More