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 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 – 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 – 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 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 – 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

American Fit Co Northwest – CrossFit Rope Climb (30 Rope Climbs for Time CAP 15:00) Metcon (Checkmark) Every 2:00 x 5 Rounds 10 sec SEND IT SKIRead More

American Fit Co Northwest – CrossFit CRANE (AMRAP – Rounds and Reps) AMRAP 30: (alternate rounds with partner) 3 Wallwalks 200m Run 1 Power Clean @85%Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 400m Travel 40 Calorie Machine 40 DB Snatch 40 Situps 40 Calorie Machine 400m Travel 7×2 DeadliftsRead More