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

American Fit Co Northwest – CrossFit Workout Option 1 Tempe Town Lake (Time) FREEDOM (RX) 3 rounds 500/450m Row 50ft Handstand Walk (Or 4 Wall Walks) 25 GHDs (or 25 V-Ups) (Score is Time) INDEPENDENCE 3 rounds 500/450m Row 25ft Handstand Walk (or 10 Handstand Shoulder Taps) 20 GHDs + 6in Riser (or 25 V-Ups)...Read More

American Fit Co Northwest – CrossFit CENTENARIAN (Time) With a Partner: 100/80/60 Calorie Bike 100 Dumbbell Deadlifts (50/35) 100 Dumbbell Bench Press 100/80/60 Calorie Bike 200′ Dumbbell Lunge 100 Hang Dumbbell Power Cleans 100/80/60 Calorie BikeRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) With a Partner: 100/80 Calorie Bike 100 Kettlebell Deadlifts 100 Dumbbell Bench Press 100/80 Calorie Bike 200′ Lunge 100 Hang Dumbbell Power Cleans 100/80 Calorie BikeRead More

American Fit Co Northwest – CrossFit Squat Clean (EMOM 20: Building to Heavy Single) MORPHEUS (AMRAP – Reps) AMRAP 7: 3 Squat Cleans (155/105) 5 Burpess PullupsRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 100/80 Calorie Bike 25 50′ Shuttle Runs 100/80 Calorie Row 3 Sets: 10 Arnold Press 12 Lateral Raises 15 Band Pull ApartsRead More

American Fit Co Northwest – CrossFit FALLING OFF A LADDER (Time) 20 Wallball (20/14) 10 Box Jump Overs (24″/20″) Rest 1:00 40 Wallball (20/14) 20 Box Jump Overs (24″/20″) Rest 1:00 60 Wallball (20/14) 30 Box Jump Overs (24″/20″) TABATA AIR SQUAT (AMRAP – Reps) 8 Rounds: :20 Air Squats :10 RestRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 100 Calorie Bike 25 50′ Shuttle Run 100 Calorie Row 4 Sets: 10 DB Press 12 Lateral Raises 15 Band Pull ApartsRead More