American Fit Co Northwest – CrossFit Deadlift (5×3 building to a heavy triple) CREED (8 Rounds for time) Every 2:00 x 8 Rounds: 5 Deadlifts (275/185) 10 Wallballs (11’/10′)Read More

American Fit Co Northwest – CrossFit FERN ARABLE (Checkmark) With a Partner 200m Farmer’s Carry 80 Calorie Machine 160 Double Unders 80 Ab Mat Situps 160 Double Unders 80 Dumbbell Push Press 160 Double Unders 80 Calorie Machine 200m Farmer’s CarryRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) 15 Box Step Ups 2:00 Row 20 Box Step Ups 2:00 Row 25 Box Step Ups 2:00 Row 30 Box Step Ups 2:00 Row Metcon (No Measure) Back Squat 7×5 200m walk b/t each setRead More

American Fit Co Northwest – CrossFit ELEVATOR (Time) 15 Box Jumps (30″) 400m Run 20 Box Jumps (24″) 400m Run 25 Box Jumps (20″) 400m Run Metcon (No Measure) TABATA 8 Rounds: (:20 on / :10 off) Hollow HoldsRead More

American Fit Co Northwest – CrossFit Metcon (Weight) 7 Sets: 3 Push Jerks + 1 Split Jerk CLIFF HANGER (Time) Max Effort Bar HangRead More

American Fit Co Northwest – CrossFit SURVIVE THE STORM (Checkmark) EMOM 18: Min 1: 5 Power Cleans (155/105) Min 2: 12/9 Calorie Echo Bike Min 3: Strict CindyRead More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 10 Calorie Bike 5 Pullups 10 Pushups 15 Air Squats Metcon (No Measure) Dumbbell Bench 7×5 200m walk b/t each setRead More

American Fit Co Northwest – CrossFit FRIEND CLOSE, ENEMIES CLOSER (Calories) 8 Rounds with a Partner: 400m Run Max Calorie Row -One partner runs while the other rows for calories. Athletes switch when the runner returns. Each partner will run and row 4 times.Read More

American Fit Co Northwest – CrossFit DOHYO (Time) 30 Sumo Deadlift High Pulls (75/55) 1:00 Plank 30 Burpees over Bar 1:00 Plank 30 Sumo Deadlift High Pulls (75/55) 1:00 Plank 30 Burpees over Bar Pull-ups (Accumulate 50 Strict Pullups)Read More

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 25: 9-15-21-27-33…. Kettlebell Swings Pushups Situps Calorie Bike Metcon (No Measure) 5×5 Heavy KB Swings *50m Suitcase Carry 100m Walk 50m Suitcase CarryRead More