American Fit Co Northwest – CrossFit Front Squat (5×2 *same weight across all sets) ONE ARM BANDIT (Time) 400-300-200m Run 20-16-14 Single Arm Thrusters (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 400-300-200m Travel 20-16-14 Lunges 7×2 Front Squat *300m WalkRead More

American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 40: 1: 12 Sandbag Box Setups 2: 36 Double Unders 3: 12 Sandbag Lunges 4: 200m Run 5: RestRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 6 Rounds: 15 Calorie Bike 10 Dumbbell Bench Press 100′ Sled Push (you go, I go) 7×2 Bench PressRead More

American Fit Co Northwest – CrossFit CRASH TEST DUMMY (AMRAP – Rounds and Reps) AMRAP 20: 100′ Farmer’s Carry 10 Dumbbell Front Squats (50/35) 10 Burpees Over Dumbbbell 5 Bar Muscle UpsRead More

American Fit Co Northwest – CrossFit Snatch (Every 1:30 x 10 Sets: 1 Hang Snatch + 1 Snatch *Build to heavy) ANCHOR (AMRAP – Rounds and Reps) AMRAP 10: 50′ Front Rack Lunge (2×50/35) 25 Situps 5 Weighted Strict Pullups (50/35) *250927Read More

American Fit Co Northwest – CrossFit Clean (EMOM 15: 1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean) DUMBBELL DT (Time) 5 Rounds: 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Jerks (50/35)Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 18: 50′ Lunge 10 Situps 500m Bike 10 Ring Rows Strict Pullups 7×3Read More

American Fit Co Northwest – CrossFit CONGA LINE (Time) Teams of 3 (6 Rounds Each) 15 Calorie Bike 10 Dumbbell Bench Press 100′ Sled PushRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 1:00 Plank 200m Farmer’s Carry 400m Sandbag Carry 1:00 Plank 400m Travel 200m Farmer’s Carry 1:00 Plank Lunges 7×4Read More