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

American Fit Co Northwest – CrossFit Recovery Flow BEST OUT OF THREE (No Measure) 3 Rounds x AMRAP 5: 3 Box Jumps (24″/20″) 6 Dumbbell Snatches (50/35) 9 Hand Release Push-ups Rest 2 Minutes Between Rounds Accessory Work 5 Rounds for Reps: Minute 1: Max Unbroken Strict Pullups Minute 2: Max Unbroken Dumbbell Bench Press...Read More

American Fit Co Northwest – CrossFit Metcon LOST IN THE SAUCE (4 Rounds for reps) AMRAP 3: 400 Meter Row 21 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 18 Overhead Squats (115/85) Max Handstand Push-ups Rest 3 Minutes AMRAP 3: 400 Meter Row 15 Overhead Squats (115/85) Max...Read More

American Fit Co Northwest – CrossFit Strength Deadlift (Build to a Heavy set of 5) Metcon MARSTON (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (85% of 1RM) 10 Toes to Bar 15 Bar Facing BurpeesRead More

American Fit Co Northwest – CrossFit Partner Workout MLK DAY 2023 (Time) (With a partner) Buy In: 15 Burpees over Partner 2 Rounds: 19 Hang Snatches (75/55) 29 Calorie Ski 2 Rounds: 19 Thrusters (95/65) 55 Calorie Bike 2 Rounds: 19 Clean and Jerks (115/85) 63 Calorie Row 2 Rounds: 19 Deadlifts (135/95) 86 Double...Read More

American Fit Co Northwest – CrossFit Partner Workout 4×4 (Calories) Teams of 4: (6:00 on / 3:00 rest) Max Calorie Row Max Calorie Bike EACH ROTATION: Station 1: 3 Burpee Box Get Overs Station 2: 3 Push Jerks (155/105) Station 3: 3 Burpee Pullups Station 4: 3 Bench Press (155/105)Read More

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 30 Sit-ups 20 Pushups 15 Calorie Machine 10 Strict Pull-upsRead More