American Fit Co Northwest – CrossFit PICK YOUR POSION (Checkmark) 6 Rounds (each) Partner 1: Max Calorie Air Bike Partner 2: 15 Toes to Bar 10 x50ft Shuttle Run) -switch when the shuttle runs are completed-Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) Every 1:30 x 7 Rounds 1 Deadlift 1 Hang Power Clean JAILHOUSE (AMRAP – Rounds and Reps) AMRAP 10: 1 Bar Muscle Up 1 Power Clean (185/125) 10/7/5 Calorie Bike *add one muscle up and one power clean each roundRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 50 Calorie Row 2:00 Plank 30 Box Jump Overs (24/20) 30 DB Bench Press 100m Farmer’s Carry 2:00 Plank 20 Box Jump Overs (24/20) 20 DB Bench Press 100m Farmer’s Carry 2:00 Plank 10 Box Jump Overs (24/20) 10 DB Bench Press 100m Farmer’s Carry 50 Calorie...Read More

American Fit Co Northwest – CrossFit Back Squat (5×2 ) LEGGO MY EGGO (Time) 3 Rounds: 800m Run 80 Air SquatsRead More

American Fit Co Northwest – CrossFit MAN OVERBOARD (Time) 30-24-18-12-6 Calorie Row Lateral Burpees Over Rower Dumbbell Snatches (50/35) Metcon (Checkmark) 50 Weighted SitupsRead More

American Fit Co Northwest – CrossFit Snatch (EMOM 20: To Find a 1RM Snatch) Metcon (Checkmark) Every 3:00 for 5 Rounds: C2 Bike Max WattageRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 3:00 for 7 Rounds: C2 Bike Max Wattage 10 Rounds: 2 Back Squats 5 Pushups 1 Lap WalkRead More

American Fit Co Northwest – CrossFit Workout Option 1 New Year’s Resolution (Time) FREEDOM (RX): 200 Single Unders 100 Air Squats 200 Single Unders 100 Walking Lunge Steps 200 Single Unders (Score is Time) INDEPENDENCE For Time: 150 Single Unders 80 Air Squats 150 Single Unders 80 Walking Lunge Steps 150 Single Unders LIBERTY For...Read More

American Fit Co Northwest – CrossFit TWEEDLE DEE (Checkmark) 5 Rounds (each): 15/11/8 Calorie Bike 25′ Single DB Lunge (50/35) 10 Burpees 25′ Single DD Lunge (50/35) 5 Strict PullupsRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 1000m/800m Bike 10 KB Swings Max Pushups Rest 1:00 5,5,3,3,1,1,1 Bench PressRead More