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 – CrossFit Deadlift (5-5-3-3-1-1-1 *start at 75% and build) DEAD BARS (Time) 3 Rounds 7 Deadlifts (275/185) 14 Handstand Push Ups 21 Toes to BarRead 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

American Fit Co Northwest – CrossFit Accessory (3 Rounds for weight) “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- Score the bench press. Active Recovery (AMRAP – Rounds and Reps) AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box...Read More

American Fit Co Northwest – CrossFit BELL RINGER (AMRAP – Rounds and Reps) AMRAP 12: 50′ DB Front Rack Lunge (50/35) 7 Strict Pullups Metcon (Checkmark) 5 Rounds: 100′ Suitcase CarryRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box Step Ups 20/16/12 Calorie BikeRead More