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 hereRead more

American Fit Co Northwest – CrossFit Power Clean Every :90 x 20 Rounds: Build to a 1RMRead more

American Fit Co Northwest – CrossFit Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 50/40 Calorie Row 800m Run 50/40 Calorie Bike 400m Sled Drag (45/25) Optional Accessory (Checkmark) 4 sets 8 Alternating Dumbbell Bench Press (each side) 15 Resistance Band Chest Fly – High to Low ( -rest 1:00 between sets- Alternating DB Bench Resistance Band Chest Fly – High to LowRead more

American Fit Co Northwest – CrossFit Back Squat Every 1:30 x 6 sets 2 Back Squats @ 85% Metcon (2 Rounds for time) 27-21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) -rest till 12:00- 21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) (Women’s Cals: 22-16-12-8, 16-12-8) (Men’s Echo Bike Cals: 22-16-12-8, 16-12-8) (Women’s Echo Bike Cals: 18-12-8-6, 12-8-6) (Scored by Time each set)Read more

American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 8 min EMOM: Min 1: 20 Second Handstand Hold Min 2: 20 Second Hollow Hold Min 3: 10 Shoulder Taps Min 4: 20 Second Superman Hold Level 2: 8 min EMOM: Min 1: 1 Pike on Box Around the World per side Min 2: 20 Second Hollow Hold Min 3: 6 Pike on Box Shoulder Taps Min 4: 20 Second Superman Hold Level 3: 8 min EMOM: Min 1: 30 Second Max Distance Handstand Walk Min 2: 20 Second Hollow Hold Min 3: 30 Second Max Distance Handstand Walk Min 4: 20 Superman Hold Metcon (Time) 40-30-20-10 Box Jumps (24/20) 50ft Handstand Walk (100ft Bear Crawl)Read more