American Fit Co Northwest – CrossFit BEACH SEASON (AMRAP – Rounds and Reps) AMRAP 15: 3 Wallwalks 12 Dumbbell Bench Press (50/35) 15 Toes to Bar Metcon (Checkmark) 3 Sets: 15 V-ups 10 Rotational Medball ThrowsRead More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 18: Down and Back Overhead Carry 12 DB Bench 15 Situps 18 Calorie Bike 5 Sets: 5 Deadlifts 10 Rotational Med Ball Throws :30 Plank 1 Lap WalkRead More
American Fit Co Northwest – CrossFit FRANKLIN (2 Rounds for time) At 0:00 25/20 Calorie Bike 25 Hang Power Snatches (75/55) 25/20 Calorie Bike 25 Pullups Rest Until 10:00 and Repeat Metcon (Checkmark) 4 Sets: 10 Seal Rows 12 Seated Dumbbell CurlsRead More
American Fit Co Northwest – CrossFit Workout Option 1 Save the Neck for Me, Clark! (5 Rounds for reps) FREEDOM (RX): 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) (Score is total reps per round) INDEPENDENCE: 5 sets 1:00...Read More
American Fit Co Northwest – CrossFit 12 DAYS OF “DUMBBELLS” (Checkmark) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press (50/35) Day 2 – Double Dumbbell Thrusters (50/35) Day 3 – Toes-to-Bar Day 4 – Double Dumbbell Lunges (50/35) Day 5 – Pullups Day 6 – Ab Mat or GHD Situps Day...Read More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 20: 1: 15 Wallballs 2: 100′ DB Front Rack Carry 3: Calorie Bike 4: Shuttle Run 5: Calorie Row 4 Sets: 6 Ring Row 12 Banded Lat Pull Down 25 DB CurlsRead More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 15/12 Calorie Bike 10 DB Hang Clean and Jerks Max Calorie Row Rest 1:00 7×3 Strict PressRead More
American Fit Co Northwest – CrossFit Power Clean (EMOM 15: 2 Power Cleans) RACE TO WITCH MOUNTAIN (AMRAP – Reps) AMRAP 2 x 6 Rounds 15/11/8 Calorie Bike (switch bikes with partner each round) 10 Dumbbell Hang Clean and Jerks Max BurpeesRead More
