American Fit Co Northwest – CrossFit Weighted Pull-ups (Weightlifting Variable Reps & Sets) Turquoise (AMRAP – Reps) Rx: 3 sets 3:00 AMRAP 100ft Single Dumbbell Walking Lunge (50/35) Max Burpee Over Dumbbell -rest 2:00 between sets-Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Deadlifts @78-82% Forest Green (3 Rounds for time) RX: 21-15-9 Calorie Row Kettlebell Swings (53/35) -rest till 7:00- 21-15-9 Calorie Row Toes to Bar -rest till 14:00- 21-15-9 Toes to Bar Kettlebell Swings (53/35) (Women’s Calories: 16-12-8)...Read More

American Fit Co Northwest – CrossFit Front Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Front Squats @78-82% Emerald (2 Rounds for time) RX: AMRAP 12: 1, 2, 3, 4, 5….. Front Squat (135/95) 3, 6, 9, 12, 15….. Dumbbell Bench PressRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 5:00 AMRAP 100m Easy Jog 5 Ring Rows 5 Scap Pull Ups 10-second Hollow Hang Workout Prep: 2 Sets 60m Run building to pace 2 Strict Pull Ups Miami Beach Boardwalk (10 Rounds for time) FREEDOM (RX): Every 1:00 (10:00)...Read More

American Fit Co Northwest – CrossFit Fontainebleau (AMRAP – Reps) RX: 60/50/40 Calorie Bike 10 Bench Press (205/145) 60/50/40 Calorie Bike 20 Bench Press (185 /125) 60/50/40 Calorie Bike 30 Bench Press (155/105) 60/50/40 Calorie Bike 40 Bench Press (135/85) 60/50/40 Calorie Bike 50 Bench Press (95/65)Read More

American Fit Co Northwest – CrossFit CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12...Read More

American Fit Co Northwest – CrossFit Versace Mansion (Time) 25-50-75 Calorie Row 5-15-25 50ft Shuttle Runs 25-50-75 Calorie Bike (Women’s Calories: 20-40-60)Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 7 sets 3 Back Squats @72-75% Gymnastics: Ring Muscle-Ups (Checkmark) Level 1: 9 min EMOM: Min 1: 6 Single Arm DB Row per arm Min 2: Max Ring to Chest Hold (30 sec cap) Min 3: Bike Level 2:...Read More

American Fit Co Northwest – CrossFit Power Clean + Push Jerk Every 1:00 (10:00) 1 Clean and Jerk (build to heavy) Flamingo Park (Time) 8 Rounds 8 Toes to Bar 8 Double Dumbbell Deadlifts (50/35)Read More

American Fit Co Northwest – CrossFit Bench Press (Every 2:30 × 4 sets 3 Bench Press @72-75%) Ocean Drive (3 Rounds for time) Every 8:00 (3 sets) 15/12 Calorie Air Bike 15 Box Jump Overs (24/20) 30 Push Ups 15 Box Jumps Overs (24/20) 15/12 Calorie Air Bike (Scored by Time each set)Read More