American Fit Co Northwest – CrossFit SANTA’S REINDEER (Time) 500m Row 30 Toes to Bar 30 Overhead Squats (95/65) 30 Toes to Bar 500m Row 400m Run 30 Burpees 30 Clean and Jerks (95/65) 30 Burpees 400m RunRead More

American Fit Co Northwest – CrossFit 12 DAYS OF “DUMBBELLS” (Checkmark) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press (50/35) Day 2 – Double Dumbbell Thrusters (50/35) Day 3 – Toes-to-Bar Day 4 – Double Dumbbell Lunges (50/35) Day 5 – Pullups Day 6 – Ab Mat or GHD Situps Day...Read More

American Fit Co Northwest – CrossFit Thruster (EMOM 10: 1 thruster (build to a heavy) Rest 3:00 Max Thrusters @ 60% of EMOM) Metcon (No Measure) 4×8 Strict Handstand PushupRead More

American Fit Co Northwest – Long Haulers CYCLOCROSS (Time) 3200m Bike 20 Toes to Bar 20 Pushups 20 Situps 1600m Bike 20 Toes to Bar 20 Pushups 20 Situps 3200m Bike 20 Toes to Bar 20 Pushups 20 SitupsRead More

American Fit Co Northwest – CrossFit CYCLOCROSS (Checkmark) 3200m Bike 20 Toes to Bar 20 Pushups 20 Walking Lunges 1600m BIke 20 Toes to Bar 20 Pushups 20 Walking Lunges 3200m Bike 20 Toes to Bar 20 Pushups 20 Walking LungesRead More

American Fit Co Northwest – CrossFit Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Metcon (No Measure) 50 Dumbbell RowsRead More

American Fit Co Northwest – Long Haulers WHITEWALKERS (Time) 120 Double Unders 30 Situps 6 Wallwalks 100 Double Unders 25 Situps 5 Wallwalks 80 Double Unders 20 Situps 4 Wallwalks 60 Double Unders 15 Situps 3 Wallwalks 40 Double Unders 10 Situps 2 WallwalksRead More

American Fit Co Northwest – CrossFit WHITEWALKERS (Time) 120 Double Unders 30 Situps 6 Wallwalks 100 Double Unders 25 Situps 5 Wallwalks 80 Double Unders 20 Situps 4 Wallwalks 60 Double Unders 15 Situps 3 Wallwalks 40 Double Unders 10 Situps 2 WallwalksRead More

American Fit Co Northwest – CrossFit FRONT LOADER (Time) 21 Front Squats (185/125) 200m Farmer’s Carry (50/35) 15 Front Squats (185/125) 150m Farmer’s Carry (50/35) 9 Front Squats (185/125) 100m Farmer’s Carry (50/35) Front Squat (Every 2:00 x 5 2 Front Squats)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 120, 100, 80, 60, 40 Jump Rope 30, 25, 20, 15, 10 Situps 30, 25, 20, 15, 10 Plank Shoulder Taps Med Ball Tosses 5 Right Side 5 Left Side 5 Chest Pass 5 OverheadRead More