American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 18: 20 Calorie Row 15 DB Push Press 100m Sandbag Carry Seated DB Strict Press 7x Max Set *100m Suitcase CarryRead More

American Fit Co Northwest – CrossFit HAM AND BRIE (Checkmark) 0:00-10:00 Max Calorie Machine 10:00-18:00 20 Lunges 20 Burpees 18:00-28:00 Max Calorie MachineRead More

American Fit Co Northwest – CrossFit Front Squat (5×2 Front Squats) DOUBLE FRONT FLIP (Time) 3 Rounds: 400m Run 100 Double Unders 10 Front Squats (205/145)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 3 x 4 Rounds: 30 Jump Rope 10 Goblet Squats Max Cal Bike REST 2:00 Front Squats 7×2Read More

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 – 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 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 – 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