American Fit Co Northwest – CrossFit CINDY LOU…WHO? (Time) 30 Pullups 800m Run 60 Pushups 800m Run 90 Air Squats 800m RunRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 100m Single Arm DB Carry 200m Walk 100m Single Arm DB Carry 7 Single Arm Push Jerks 7 Single Arm Push Jerks 7×3 Single Arm DB Strict PressRead More

American Fit Co Northwest – CrossFit Metcon (Weight) Single Arm Push Jerk 7×3 *build to heavy ONE ARMED BANDIT (AMRAP – Rounds and Reps) AMRAP 12: 100m Single Arm DB Suitcase Carry 7 Single Arm Push Jerks (R) 7 Single Arm Push Jerks (L) (50/35)Read More

American Fit Co Northwest – CrossFit Deadlift (5×5 *same weight across all sets)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-18-15-12-9-6-3 Toes to Rig Goblet Squats Calorie Row 5×5 DeadliftsRead More

American Fit Co Northwest – CrossFit FIRST IN LINE (Time) 21-18-15-12-9-6-3 Toes to Bar Front Squats (115/75) Metcon (No Measure) Accumulate 2:00 Ring Support HoldRead More

American Fit Co Northwest – CrossFit GALLOWS (Time) 100 Calorie Row 50 Sync Situps 100 Kettlebell Swings (53/35) (partner bar hang) 50 Sync Situps 100 Calorie RowRead More

American Fit Co Northwest – CrossFit Weighted Pull-ups (6×2 “Challenging” Pullups) FINAL COUNTDOWN (AMRAP – Reps) On a 10:00 Clock 250 Double Unders 50 Chest to Bar Pullups Max Thrusters (155/105)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) with partner 80 Cal Row 40 Sync Situps 80 KB Swings (partner ring row hold) 40 Sync Situps 80 Cal Row 7×2 PullupsRead More

American Fit Co Northwest – CrossFit Metcon (No Measure) AMRAP 20: 1000m Bike 500m Ski 200m Sandbag Carry Every 2:00 x 10 Sets: 2 Bench PressRead More