American Fit Co Northwest – CrossFit Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. RX: Open 20.5 For time, partitioned any way: 40 Ring Muscle Ups 80 Calorie Row 120 Wall Balls (20/14)...Read More

American Fit Co Northwest – CrossFit SLOW AND STEADY (Checkmark) 45 Minutes at Zone 2 Pace 2,000m Bike or 800m Run :45 Side Plank(each side) 1,000m Row or Ski 100′ Bear Hug Sandbag Carry (100/70) (OR Farmers Carry (2×50/35))Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Deadlifts @80–82% Blast Off (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/125) Push Ups Toes to BarRead More

American Fit Co Northwest – CrossFit Power Snatch (AMRAP – Reps) Halftime (Time) AMRAP 7: 20/16 Calorie Row 10 Box Jump Overs (24/20) Rest 3:00 AMRAP 7: 10×50′ Shuttle Runs 10 Chest to Bar PullupsRead More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Back Squats @80–82% Cime de la Bonette (5 Rounds for time) 5 Sets: 20/16/12 Calorie Bike 50ft Dumbbell Front Rack Lunges (50s/35s) -rest 1:30 between sets-Read More

American Fit Co Northwest – CrossFit Workout Option 1 Ladder Crew (Time) FREEDOM (RX): 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) (Scored by Time) INDEPENDENCE 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (25/15) (KG...Read More

American Fit Co Northwest – CrossFit First on Scene (Time) Teams of 2 250 Wall Balls (20/14) 200/150 Calorie Row 100 Box Jumps (24/20) 50 Dumbbell Thrusters (50s/35s) (Scored by Time)Read More

American Fit Co Northwest – CrossFit CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Gymnastics Prep (Toes to Bar) (Checkmark) EMOM x10: Odd: Consistent Set of Toes to Bar Even: 30 Second Ski or Row @ moderate effortRead More

American Fit Co Northwest – CrossFit Shoulder Press Every 2:00 × 5 sets 3 Shoulder Press @ 70% Devil Dogs (Time) Teams of 2 (1:1) 50/40-40/32-30/24-20/16-10/8 Calorie Air Bike* *60/50-48/40-36/30-24/20-12/10 C2 Calories (Scored by Total Time) Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner...Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 × 5 sets 3 Back Squats @ 75% YELLOW FLAG (AMRAP – Rounds and Reps) 4 Sets: 3:00 AMRAP 50ft Single Arm Overhead Walking Lunge (50/35) Max Rounds 5 Strict Pull Ups 10 Push Ups 10 Abmat Sit Ups -rest...Read More