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

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