American Fit Co Northwest – CrossFit LINE CHANGE (AMRAP – Reps) Teams of 2: 20 :00 AMRAP Partner 1: 1:00 Max Calorie Air Bike Partner 2: 1:00 Shuttle Runs Deadlift Every 2:00 x 4 sets 3 Deadlifts @70%Read More

American Fit Co Northwest – CrossFit Gymnastics: Bar Muscle Ups (Checkmark) **Week 1 (Part 2): Bar Muscle Ups** Level 1: Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets. -into Part B: 12min EMOM: Min 1: 8 Bent Over...Read More

American Fit Co Northwest – CrossFit Power Snatch CYCLING (SNATCH) Every 1:00 (10:00) 3 Touch-and-Go Power Snatch @ RPE 6 Bobsleigh (7 Rounds for time) 7 sets 7 Box Jumps (30/24) 14 Kettlebell Swings (53/35) 28 Double Unders -rest 1:00 between sets- (Scored by Time on Each Set)Read More

American Fit Co Northwest – CrossFit Back Squat Every 2:00 x 4 sets 3 Back Squats @70% Alpine Skiing (AMRAP – Reps) 12:00 AMRAP 10-20-30-40-50… Air Squats 5-10-15-20-25… Single Arm Devil Press (50/35) (Scored by Total Reps)Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 2 Rounds 1:00 Machine 10 Walking Lunge Steps 10 Banded Clam Shells 6 Alternating Dumbbell Hang Clean and Jerk (light) Workout Prep: 2 sets 5 Wall Balls 4 Alternating DB Clean & Jerks (light, build in weight) -rest :45- Banana...Read More

American Fit Co Northwest – CrossFit The Cherry on my Sundae (Time) RX: Teams of 2 Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 75 Strict Pull Ups Partner 2: 600/500m Row Partner 1: 36/30/24 Calorie Bike 150 Push Up Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 300 Air Squat Partner 2:...Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Deadlifts @65% CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M:...Read More

American Fit Co Northwest – CrossFit Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Shoulder Press @60% Red Roses (Checkmark) RX: EMOM 24: Minute 1: 8x50ft Shuttle Run Minute 2: 10 Bench Press Minute 3: 12/10 Calorie Bike Minute 4: 7 Handstad Pushups (Scored by Completion)Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Back Squat Every 2:00 × 4 sets 3 Back Squats @65% Ball Out (Time) RX: 27-21-15-9 Wall Balls (20/14) Calorie Row *Women’s Calories: 22-16-12-8 (Scored by Time)Read More

American Fit Co Northwest – CrossFit Gymnastics Open Prep (Ring Muscle Ups) (Checkmark) Level 1: EMOM x10: Odd: :45 Bike Even: 4-6 Ring Muscle Up Transitions Level 2: EMOM x10: Odd: :45 Bike Even: 1-2 Strict Ring Muscle Ups PB&J (2 Rounds for time) RX: AMARP 6: 15 Toes to Bar 12 Chest to Bar...Read More