American Fit Co Northwest – CrossFit Power Clean (5 sets: 1 clean-grip deadlift 1 clean pull 1 hang power clean 1 below-the-knee power clean -then- 10-8-6-4-2 Power clean – Each set must be unbroken. – On the 3:30)Read More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 30: 20 Box Step Ups 200m Sandbag Travel 10-8-6-4-2 KB Lunges *200m Travel between setsRead More
American Fit Co Northwest – CrossFit PULLED JERK CHICKEN (AMRAP – Rounds and Reps) AMRAP 25: 500/400m Row (split 250/250 or 200/200) 20 Front Squats (135/95) 20 Pullups 20 Push Jerks (135/95) Bench Press (1 Drop Set (155/105) (135/85) (95/65) (45/35))Read More
American Fit Co Northwest – CrossFit LIBERTY BELL (3 Rounds for calories) Every 5:00 x 3 Rounds: 100m Suitcase Carry (53/35) 100 Double Unders 30 Russian Kettlebell Swings (53/35) Max Calorie Echo Bike In Remaining TimeRead More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 5:00 x 4 Rounds: 100m Suitcase Carry 50 Line Hops 30 Russian Kettlebell Swings Max Calorie Echo Bike In Remaining Time 7×2 “No Sound” DeadliftRead More
American Fit Co Northwest – CrossFit Metcon (Checkmark) AMRAP 10: 400m Run 10 Alternating Toes to Bar EMOM 20: 1: 10 GHD Situps 2: 10 DB Roll Backs 3: 10/10 TKE 4: 10/10 Hammer CurlsRead More
American Fit Co Northwest – CrossFit Bench Press (5×5 Dumbbell Bench Press) PUSH TO START (AMRAP – Rounds and Reps) AMRAP 20: 5 Single Arm DB Push Jerks (R) 5 Single Arm DB Push Jerks (L) 10 Pushups 15/12 Calorie RowRead More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 5 Single Arm DB Push Jerks (R) 5 Single Arm DB Push Jerks (L) 10 Pushups 15/12 Calorie Row Bench Press 5×5 Dumbbell Bench PressRead More
American Fit Co Northwest – CrossFit Deadlift (In 15:00 Build to a Heavy “No Sound”) BALING HAY (Time) 10 Rounds: 200m Run 6 Sandbag Box Get Overs (24″)Read More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) 10 Rounds: P1: 1:00 Bike P2: Max Sandbag Over Box 7×3 Rope Pull to Stands *walk between 200mRead More
