American Fit Co Northwest – CrossFit Metcon (Checkmark) 400/300 Calorie Bike Partner 1: Bike Partner 2: Carry (Farmer’s, Suitcase, Sandbag) *switch as neededRead More

American Fit Co Northwest – CrossFit Back Rack Lunge BACK SQUAT Every 2:00 × 5 sets 3 (each leg) Back Rack Lunges Bluey and Bingo (5 Rounds for time) Every 4:00 (5 sets) 12/10 Calorie Air Bike 12 Dumbbell Front Squats (50s/35s) 12 Toes to Bar (Score each set for Time)Read More

American Fit Co Northwest – CrossFit Deadlift Every 2:00 × 5 sets 3 Deadlifts @65% For Real Life! (Time) 15-12-9-6-3 Deadlift (185/125) Burpee Box Jump Overs (24/20)Read More

American Fit Co Northwest – CrossFit Keepy Uppy (3 Rounds for time) FREEDOM (RX) 3 Sets 9-12-15 Calorie Row 25-25-25ft Handstand Walk (or 3-3-3 Wall Walks) -rest 3:00 between sets- (Women Calories: 8-10-12) Metcon (Checkmark) 4 Sets: 6 Barbell Shoulder Press 8 Double DB Seated Press 10 Banded Pushups 12 Barbell Curl Rest 2:00Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 1:00 Machine 5 Roll and Reach 10-second SIngle Leg Glute Bridge Hold (each) 10 Russian Kettlebell Swings(light) 20 Single Unders Workout Prep: 2 Sets 4 Kettlebell Swings (workout weight) 10 Single Unders French Onion Soup (Time) FREEDOM (RX):...Read More

American Fit Co Northwest – CrossFit Mulligatawny (AMRAP – Rounds and Reps) RX: Teams of 2 20:00 AMRAP 200m Run (together) Partner 1: 15 Burpee over Line Partner 2: 15 Toes to Bar Switch. Both partners complete Burpees and Toes to Bar in the round.Read More

American Fit Co Northwest – CrossFit 26.1 (Time) 20 Wallballs (20/14) 18 Box Jump Overs (24/20) 30 Wallballs (20/14) 18 Box Jump Overs (24/20) 40 Wallballs (20/14) 18 Box Step Overs w/ Wallballs (24/20) 66 Wallballs (20/14) 18 Box Step Overs w/ Wallballs (24/20) 40 Wallballs (20/14) 18 Box Jump Overs (24/20) 30 Wallballs (20/14)...Read More

American Fit Co Northwest – CrossFit Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark) Level 1: False Grip Ring Pull Ups or False Grip Ring Rows: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. + 12min EMOM: Min 1: 8 Single Arm DB Row/per arm...Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 3 sets 5 Deadlifts @60% Clam Chowder (Time) RX 3 Rounds 30 Wall Balls (20/14) 20 Pull Ups 10 Power Clean (135/95)Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) BACK SQUAT Every 2:00 × 3 sets 5 Back Squats @60% Minestrone (3 Rounds for time) FREEDOM (RX) 30/ 25/20 cal Bike 25 Burpees 30/ 25/20 cal Bike -at 8:00- 30/ 25/20 cal Bike 20 Burpee to Bar (6in) 30/ 25/20 cal...Read More