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

American Fit Co Northwest – CrossFit Bench Press (4×10 ) MAYFLOWER (AMRAP – Reps) AMRAP 15: 10/8 Calorie Row 5-10-15-20-25… PushupsRead More

American Fit Co Northwest – CrossFit BELTERRA (Time) 5 Rounds: 25/20/15 Calorie Bike 20 Toes to Bar 20 Kettlebell Swings (53/35)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 15: 10 Calorie Row 5-10-15-20…Pushups 5×10 Bench PressRead More

American Fit Co Northwest – CrossFit Workout Option 1 Scrooge McDuck (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/26) 50ft Walking Lunge (KG conv: KB 16/12) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes Workout...Read More

American Fit Co Northwest – CrossFit Power Clean (EMOM 12: 1 Hang Power Clean + 1 Power Clean) TIN SLINGERS (AMRAP – Reps) 12 Minute AMRAP, With a partner: 100/80 Calorie Echo Bike Into, 20 Reps Clean and Jerk (135/85 lb) 20 Reps Clean and Jerk (155/105 lb) 20 Reps Clean and Jerk (185/125 lb)...Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Deadlift 5-5-3-3-1-1-1 *build to heavy 3 Rounds 7 KB Deadlifts 14 DB Shoulder Press 21 Situps 28 Calorie MachineRead More