American Fit Co Northwest – CrossFit ESCAPE FROM ROSECLIFF ISLAND (4 Rounds for calories) Every 2:00 x 4 Rounds: 6 Box Jumps (30″/24″) 12 Pushups Max Calorie Row Rest 2:00Read More

American Fit Co Northwest – CrossFit DOUBLE DUTCH (Time) 10 Rounds: (alternate with partner) 40 Double Under 20 Toes to Bar Good Mornings (50 Good Mornings)Read More

American Fit Co Northwest – CrossFit LADDER NANCY (Time) 5 Overhead Squats (185/125) 400m Run 10 Overhead Squats (155/105) 400m Run 15 Overhead Squats (135/95) 400m Run 20 Overhead Squats (95/65) 400m Run 25 Overhead Squats (45/35) 400m RunRead More

American Fit Co Northwest – CrossFit CALORIE KING (AMRAP – Reps) 150/120 Calorie Machine 150/120 Calorie 2nd Machine *Split up however you like () 150/100# Sandbag Carry for Max DistanceRead More

American Fit Co Northwest – CrossFit THRUSTMASTER (Weight) EMOM 10: 1 Thrusters *Build to a Heavy Rest 3:00 Max Reps @ 60% Metcon (No Measure) Handstand Walk Practice 2 wall walks Shift your body weight from hand to hand to walk up and down the wall. 3 handstand kick-ups Keep arms straight and kick-up gently...Read More

American Fit Co Northwest – CrossFit BURPEE PERENNIALS (Time) 3 Rounds: 500/450m Row 21 Burpee Pullups (6″ above standing reach) Metcon (No Measure) 3 Sets: :30 Hollow Rocks 10 Weighted PullupsRead More

American Fit Co Northwest – CrossFit Push Jerk (10:00 to build to a heavy 3) BACON JERKY (Time) 50-40-30-20-10 Air Squats 5-10-15-20-25 Push Jerks (135/95)Read More

American Fit Co Northwest – CrossFit Clean and Jerk (5×1 Building to a 1RM) Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lbRead More

American Fit Co Northwest – CrossFit ONE HUNDRED YEARS OF SOLITUDE (Time) 10 Rounds: 10 Pushups 10 Calorie Machine 5/5 KB Push Jerks (53/35) 10 KB Sumo Deadlift High Pulls (53/35)Read More

American Fit Co Northwest – CrossFit Snatch (12:00 PVC Snatch Skill Work) RUNAWAY BRIDE (AMRAP – Reps) EMOM 12: O: 3 Ring Muscle Ups E: Max Shuttle RunsRead More