American Fit Co Northwest – CrossFit 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 LB...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 – Long Haulers Metcon (No Measure) Long Hauler Murph 800m Travel 10 Rounds: 5 Ring Rows 10 Pushups 15 Air Squats 800m TravelRead More
American Fit Co Northwest – CrossFit 50 FIRST DATES (AMRAP – Reps) AMRAP 25: w/ Partner 50 Kettlebell Swings 50 Calorie Row 50 Ab Mat Situps 50 Calorie BikeRead More
American Fit Co Northwest – CrossFit CRABBY ABBIES (Time) With a Partner: 60 Sync Ab Mat Situps 100/80 Calories on Machine 60 Toes to Bar 100/80 Calorie Machine 60 Sync Strict Knees to Elbows 100/80 Calorie Machine *Ski/Row/BikeRead More
American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 4 x 4 Rounds: 9 Calorie Fan Bike 7 Dumbbell Snatches (each) 5 Lunge Steps (each) Rest 1:00 Push Press (7×2 Push Press)Read More
American Fit Co Northwest – CrossFit HANDS FREE (Time) 9 Hand Release Pushups 100m Run 15 Hand Release Pushups 200m Run 21 Hand Release Pushups 400m Run 21 Hand Release Pushups 200m Run 15 Hand Release Pushups 100m Run 9 Hand Release Pushups Metcon (No Measure) Accumulate 2:00 in Handstand Hold Athlete’s Choice: Freestanding, against...Read More
American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: w/ Partner 50 Kettlebell Swings 50 Calorie Row 50 Situps 50 Calorie Bike Pull-ups (7×1 ASAP Pullup)Read More
