American Fit Co Northwest – CrossFit Metcon LET’S BOUNCE (Time) 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Hang Power Snatches (75/55)Read More
American Fit Co Northwest – CrossFit Metcon Domi-NATE (AMRAP – Rounds and Reps) AMRAP 20: 2 Ring Muscle Ups 4 Handstand Pushups 8 Dumbbell Clean and Jerks (50/35)Scaling Option: 2 Burpee Pullups 4 Hand Release Pushups 8 Dumbbell Clean and JerksRead More
American Fit Co Northwest – CrossFit Strength Front Squat (Build to a Heavy Triple) Metcon LIFE ALERT (3 Rounds for reps) AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats (95/65) Rest 4:00 AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (115/85) Rest 4:00 AMRAP 4: 9/6 Calorie...Read More
American Fit Co Northwest – CrossFit Strength Shoulder Press (6×3) Partner Workout XII (Time) 1-2-3-4-5-6-7-8-9-10-11-12 Thrusters (135/95) Chest to Bar Pullups *After Each Round: 20 Double Unders EachRead More
American Fit Co Northwest – CrossFit Strength Deadlift (Build to a heavy set of 3) Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead More
American Fit Co Northwest – CrossFit Warmup 200m Run :30 Calf Raises :30 Plank :30 Down Dog :30 Forearm Stretch :30 Hollow Hold :30 Down Dog 200m Run 10 Scap Retractions 10 Small Kip Swings 100m Run 10 Knees to Chest 5 Strict Knee Raises 100m Run 3 Strict Toes to Bar 3 Toes to...Read More
American Fit Co Northwest – CrossFit Partner Workout Happy New Year 2023 (Time) Buy In: 2022m Row 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups Single Arm DB Clusters DB Burpee Box Step Overs Toes to Bar Shuttle Run Cash out: 2023m BikeRead More
