American Fit Co Northwest – CrossFit Metcon (Checkmark) EMOM 15: 1: 4 Close Grip Bench Press 2: 8 Arnold Press 3: Max Unbroken Ring Dips TOUCHY (Time) 800-600-400-200m Run 25-20-15-10 Burpees to TargetRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 800, 600, 400, 200m Travel 25, 20, 15, 10 Calorie Machine EMOM 15: 1: 4 Close Grip Bench 2: 8 Arnold Press 3: Max DipsRead More

American Fit Co Northwest – CrossFit Deadlift (4×8 Deadlift) BLASTOFF (Time) 10-9-8-7-6-5-4-3-2-1 Pullups Handstand PushupsRead More

American Fit Co Northwest – CrossFit MANITOWOC ICE (AMRAP – Rounds and Reps) AMRAP 14: 8 Chest to Bar 8 Wallballs *alternate rounds with partner Metcon (No Measure) EMOM 15: 1: 5/5 Gorilla Rows 2: 15 Straight Arm Pull Downs 3: 15 DB CurlsRead More

American Fit Co Northwest – CrossFit OVERPRONATION (Time) 400m Run 30 Toes to Bar 400m Run 10 Wallwalks 400m Run 30 Toes to Bar 400m Run Metcon (No Measure) GHD Situps 4×10Read More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 15: 3 Banded Deadlifts 10 KB Swings 10 Good Mornings EMOM 20: O: Calorie Bike E: Calorie RowRead More

American Fit Co Northwest – CrossFit Metcon (No Measure) Alternating EMOM 20: O: Calorie Row E: Calorie Bike EMOM 15: 1: 3 Banded Deadlifts 2: 10 KB Swings (heavy) 3: 10 Good MorningsRead More

American Fit Co Northwest – CrossFit Back Squat (4×8) RAD CHALLENGE (Time) 50 Calorie Row 50 Wallballs 50 Calorie BikeRead More

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 50 Calorie Machine 50 Wallballs 50 Calorie Machine 4×8 Back SquatRead More

American Fit Co Northwest – CrossFit THE BELLA CHALLENGE In 15:00, Find your heaviest load for the following unbroken complex: 1 Clean 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overhead Bench Press (4×8 *heavier than last week)Read More