Announcements Hello AFCO Crew!! The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open with a 90’s theme! Stay tuned for exciting challenges that are dedicated to the 90’s throughout the three weeks! We are getting together a shirt order and wanted to get...Read More
Announcements Hello AFCO Crew!! The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open with a 90’s theme! Stay tuned for exciting challenges that are dedicated to the 90’s throughout the three weeks! We are getting together a shirt order and wanted to get...Read More
American Fit Co Northwest – CrossFit Partner Workout THE DUAL DUEL (AMRAP – Reps) [TEAMS OF 3] AMRAP 30: 8 Dual Dumbbell Hang Snatch (50’s/35’s) 3 Shuttle Runs 8 Burpee Box Jump Overs (24″/20″) 3 Shuttle Runs *One Partner Works At A TimeRead More
American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Warmup 2:00 Row 30 Seconds Down Dog 30 Seconds Up Dog 30 Seconds Bottom Squat Hold 30 Seconds...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 8:00 Calorie Machine 40 Hang DB Clean-and-Jerks 40 Ab Mat Sit Ups 4:00 Calorie Machine 40 Single DB Thrusters 40 Ab Mat Sit Ups 8:00 Calorie MachineRead More
American Fit Co Northwest – CrossFit Metcon HEAD OVER HEELS (2 Rounds for reps) AMRAP 5: Toes to Bar EMOM: 9 Deadlifts (155/105) Rest 2 Minutes AMRAP 5: Handstand Push-ups EMOM: 9 Deadlifts (155/105) Metcon (No Measure) 4 Sets For Quality: :30 GHD Hip Extension Hold 20 Alternating DB Plank Row (10 each) 10 Glute...Read More
American Fit Co Northwest – CrossFit Metcon WALK THE LINE (Time) 5 Rounds: 9 Chest to Bar Pull-ups 30′ Dumbbell Walking Lunge 60 Double Unders 30′ Dumbbell Walking LungeRead More
American Fit Co Northwest – CrossFit Strength Power Snatch (Build to a Heavy Single) Metcon COMPTRAIN STANDARD (AMRAP – Rounds and Reps) AMRAP 5: 10 Thrusters (95/65) 10 Bar Facing Burpees 10 Power Cleans (95/65) 10 Bar Facing Burpees 10 Hang Power Snatches (95/65) 10 Bar Facing BurpeesRead More
American Fit Co Northwest – CrossFit Partner Workout DOUBLE OR NOTHING (Time) A) Complete for time “5K Row” Relay Style B) Complete for time 12 Rounds, Each Athlete completes 4 Rounds at a time 5 Power Snatches (135/95) 50 Double Unders Time Cap: 25 Minutes TotalRead More
American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesRead More
