American Fit Co Northwest – CrossFit Uncle Sam’s Slam (7 Rounds for time) Every 3:00 (7 sets) 250/ 200m Row 50 Double Unders 12 Toes to Bar (Scored by Time each set) Accessory (Checkmark) 3 sets 30 Weighted Russian Twists 10 Hip Extensions :30 Plank Hold -rest 1:00 Dumbbell Russian TwistRead More
American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 6 sets 2 Deadlifts @ 80–85% LOOTIN (AMRAP – Rounds and Reps) AMRAP 15: 100m Suitcase Carry (50/35) 400m Run 100m Suitcase Carry (50/35) 10/10 Hang Dumbbell Snatches (50/35)Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 1 Round: 100m Run 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead...Read More
American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 25ft Light Sled Push or 25ft Bodyweight Lunge 8 Glute Bridges 6 Tempo Air Squats 2x50ft Shuttle Run Workout Prep: 1 Round @ 60–70% 100m Row 25ft Sled Push or 25ft Single Dumbbell Walking Lunge...Read More
American Fit Co Northwest – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More
American Fit Co Northwest – CrossFit Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 50/40 Calorie Row 800m Run 50/40 Calorie Bike 400m Sled Drag (45/25) Optional Accessory (Checkmark) 4 sets 8 Alternating Dumbbell Bench Press (each side) 15 Resistance Band Chest Fly – High to Low ( -rest 1:00 between sets- Alternating DB Bench...Read More
American Fit Co Northwest – CrossFit Back Squat Every 1:30 x 6 sets 2 Back Squats @ 85% Metcon (2 Rounds for time) 27-21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) -rest till 12:00- 21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) (Women’s Cals: 22-16-12-8, 16-12-8) (Men’s Echo Bike Cals: 22-16-12-8, 16-12-8) (Women’s Echo Bike Cals: 18-12-8-6,...Read More
American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 8 min EMOM: Min 1: 20 Second Handstand Hold Min 2: 20 Second Hollow Hold Min 3: 10 Shoulder Taps Min 4: 20 Second Superman Hold Level 2: 8 min EMOM: Min 1: 1 Pike on Box Around the World per side Min...Read More
American Fit Co Northwest – CrossFit Francesca (Time) 42-30-18 Thrusters (75/55) Ring Rows Optional Accessory (Checkmark) 3 sets: 15 Overhead Plate Sit Ups :30 sec Chinese Plank 15 Kettlebell Side Bends (each side) 15 Pluse Ups Max Sandbag Hold -rest 2:00 between sets- Plate Overhead Sit Up Face Up Chinese Plank Kettlebell Side Bends Pulse...Read More
