American Fit Co Northwest – CrossFit PRESS-ON NAILS (Weight) 0:00 – 12:00 Find a Heavy 5 Bench 12:00 – 15:00 Rest 15:00 – 18:00 Max Distance Handstand WalkRead More
American Fit Co Northwest – CrossFit Power Snatch (Every 2:00 x 4 Rounds: 3 “Touch and Go”) AMANDA HAS THE POWER (Time) 9-7-5 Ring Muscle Ups Power Snatches (135/95)Read More
American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 7: 20 Lunges :30 Plank 20 DB Snatches :30 Plank AMRAP 7: Walk AMRAP 7: 20 Lunges :30 Plank 20 DB Snatches :30 Plank Bench Press 7×2Read More
American Fit Co Northwest – CrossFit BIKE TO WORK (Checkmark) 7 Rounds Each: (Teams of 4) 25/20 Calorie Bike AFTER EACH SET: Max Strict Pullups Max Dumbbell Bench PressRead More
American Fit Co Northwest – CrossFit OPERATION RED WINGS (Time) 1200m Run (together) -then- 16 Alternating Rounds: 8 Toes to Bar 8 Burpee Box Jump Overs -then- 47 Goblet Squats (70/53)(split as needed)Read More
American Fit Co Northwest – CrossFit 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Crossovers 3. DB Squats 4. Ab Mat Situps 5. DB Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees Rx...Read More
American Fit Co Northwest – Long Haulers Metcon (No Measure) 7 Rounds: 20 Calorie Bike Max Dumbbell Bench Max Strict Pullups Metcon (No Measure) Med Ball Tosses 3 Right 3 Left 3 Chest Pass 3 OverheadRead More
American Fit Co Northwest – CrossFit Metcon (Weight) 5 Sets: Building to a heavy 3 Cleans 2 Front Squats 1 Push Jerk REFRESH On a 7:00 clock 10 Strict Pullups 20 Chest to Bar Pullups 30 Kipping Pullups Max WallballsRead More
American Fit Co Northwest – Long Haulers Metcon (No Measure) 800m Travel AMRAP 12: 8 Knee Raises 8 Box Step Overs 47 Goblet Squats Metcon (No Measure) Strict Press 7×5 200m walk b/t each setRead More
