American Fit Co Northwest – CrossFit BUSINESS TRIP (AMRAP – Rounds and Reps) AMRAP 20: 400-m run 50 KB goblet squats (70/53 lb) 400-m single-KB farmers carry – Partners run together and break up the other two movements as needed. Metcon (No Measure) 3 Sets: 1:00 Plank Hold 20 GHD SitupsRead More
American Fit Co Northwest – CrossFit Deadlift (Build to a Heavy 3) HAND AND STONE (AMRAP – Rounds and Reps) AMRAP 10: 7 Handstand Pushups 7 Deadlifts (225/155)Read More
American Fit Co Northwest – CrossFit PUSHIN’ N PULLIN’ (Time) 100 push-ups – Every minute on the minute including 0:00, row 100 m. Strict Pull ups (30 Strict Pullups for time)Read More
American Fit Co Northwest – CrossFit NSYNC’ (Time) 50-40-30-20-10 Bench Press (135/95) 25-20-15-10-5 Strict Pullups Rest 3:00 50-40-30-20-10 Strict Press (95/65) 25-20-15-10-5 Ring RowsRead More
American Fit Co Northwest – CrossFit GYM CLOSED (Checkmark) We are encouraging every AFCO member to participate in the Zionsville Gravy Chase. This is a fundraiser run benefitting the Boys and Girls Club of Boone County! https://runsignup.com/Race/IN/Zionsville/ZGravyChaseRead More
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
