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 – CrossFit Deadlift (4×10 ) DOUBLE DEAD (Time) 10 Rounds: 3 Deadlifts (255/165) 30 Double UndersRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 20: 1: 20 Wallballs 2: 25′ Handstand Walk 3: 12/10 Calorie Machine 4: 8 Shuttle Runs 5: 12/10 Calorie Machine 3 Sets: 6 Barbell Row 12 Ring Rows 25 Dumbbell 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

American Fit Co Northwest – CrossFit Shoulder Press (7×2 *on the 1:30) BARNWOOD (AMRAP – Rounds and Reps) AMRAP 7: 1-2-3-4-5….Wall Walks 100′ Farmer’s Carry (70/53)Read More

American Fit Co Northwest – CrossFit FRANCES (Time) 4 Rounds: 15/12 Calorie Row 12 Thrusters (95/65) 9 Chest to Bar Pullups Rest 2:00 Metcon (Checkmark) EMOM 9: 1 – 3 (:03 Up :03 Top :03 Down) Pullups 2 – 3 (:03 Down :03 Bottom :03 Up) Goblet Squat 3 – :20 Sandbag HoldRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 20 Calorie Bike 15 DB Thrusters 20 Calorie Row 15 Ring Rows 7×3 Strict PullupRead More