American Fit Co Northwest – CrossFit Sumo Deadlift (5×3) Start heavy, and build as desired across the 5 sets. Each Set on the 2:30 CRANK PULLER (Time) 3 Rounds: 15/12 Calorie Fan Bike 21 Sumo Deadlift High Pulls (95/65)Read More
American Fit Co Northwest – CrossFit CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarRead More
American Fit Co Northwest – CrossFit WORDS PER MINUTE (Checkmark) 4 Rounds: 1:00 Run 1:00 Plank Hold 1:00 Row 1:00 Jump Rope Practice 1:00 Bike 1:00 RestRead More
American Fit Co Northwest – CrossFit 61.3 (AMRAP – Rounds and Reps) AMRAP 10: 7 Hang Power Snatches (75/55) 3 Bar Muslce Ups Ring Rows (EMOM 5: 10 Rig Rows)Read More
American Fit Co Northwest – CrossFit Split Jerk (5×3 (oe set every 3:00)) Metcon (No Measure) AMRAP 3: Max L-Sit Hold Rest 1:00 AMRAP 3: Max Overhead Barbell HoldRead More
American Fit Co Northwest – CrossFit JUMP ROPE FOR HEART (Time) 4 Rounds: 15 Burpees Over Bar 15 Front Squats (115/85) 75 Single Unders Ring Dips (EMOM 5: 5 Strict Ring Dips *Pause 1 second at top and bottom)Read More
American Fit Co Northwest – CrossFit Veterans Day WOD (CHAD) (AMRAP – Reps) “Chad 1000x” For Time: 1,000 Box Step-Ups Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout: 1. Slick...Read More
