American Fit Co Northwest – Long Haulers Metcon (No Measure) Every 3:00 x 6 Rounds: 30 Jump Rope 15 Wallballs *rest remainder of interval Back Squat (10-8-6-4-2 *300m walk)Read More
American Fit Co Northwest – CrossFit HURRY UP AND WAIT (Time) Every 3:00 x 5 Rounds: 40 Double Unders 20 Wallballs (20/14) *Score is difference of fastest/slowest rounds *Rest remainder of interval Rope Climb (Rope climb practice on an 8:00 clock: Set 1: 2:00 jump and grab (No Foot Hook) Set 2: 2:00 jump and...Read More
American Fit Co Northwest – CrossFit Deadlift (10-8-6-4-2 *Banded) BOXING DAY (Time) 21-15-9 Dumbbell Deadlifts (50/35) 42-30-15 Box Step Ups (24/20″)Read More
American Fit Co Northwest – Long Haulers Metcon (No Measure) 21-15-9 Kettlebell Deadlifts 42-30-18 Box Step Ups 21-15-9 Calorie Row Deadlift (10-8-6-4-2 *300m walk)Read More
American Fit Co Northwest – CrossFit SCHEDULE CHANGE (No Measure) 8am-9am: WORKOUT AMRAP 25: 10-10-10-10 Sandbag Squats Down and Back Sandbag Carry 5-5-5-5 Burpee Over Sandbag 1 Lap Run 9am-10am: Yoga with Blossom by Blooming Life (Bring you own yoga mat)Read More
American Fit Co Northwest – CrossFit EIGHT MEN OUT (Time) 5 Rounds: 8 Handstand Pushups 8 Alternating Front Rack Lunges (115/75) 8 Push Press (115/75) 400m RunRead More
American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 100′ Farmer’s Carry 20 Box Step Ups 100′ Sandbag Carry 400m Row Metcon (No Measure) AMRAP 20: 300m Walk Max Dumbbell Bench PressRead More
American Fit Co Northwest – Long Haulers THE WIND UP CHALLENGE (Time) 4000m BikeErg into Max set of unbroken back squats. Each successful back squat repetition completed deducts 10 seconds off your 4000m bike time. Rest 2:00 after 4k is completed Men: Back Squat Load – RX : 150% Bodyweight, rounded to the nearest 5...Read More
