American Fit Co Northwest – CrossFit Metcon (No Measure) THE STANDARDRead more

American Fit Co Northwest – CrossFit RETURNS (Time) 75 Ab Mat Situps -directly into- 10-20-30 DB Thrusters (35/20) Burpees Over DB Bench Press (3,3,3,3,3 *Same weight across)Read more

American Fit Co Northwest – CrossFit PEEK-A-BOO (Time) AMRAP 10: 4 Squat Cleans (185/125) 12 Pullups -directly into- 10:00 to find 1RM Squat CleanRead more

American Fit Co Northwest – CrossFit SANTA’S REINDEER (Time) 500m Row 30 Toes to Bar 30 Overhead Squats (95/65) 30 Toes to Bar 500m Row 400m Run 30 Burpees 30 Clean and Jerks (95/65) 30 Burpees 400m RunRead more

American Fit Co Northwest – CrossFit 12 DAYS OF “DUMBBELLS” (Checkmark) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press (50/35) Day 2 – Double Dumbbell Thrusters (50/35) Day 3 – Toes-to-Bar Day 4 – Double Dumbbell Lunges (50/35) Day 5 – Pullups Day 6 – Ab Mat or GHD Situps Day 7 – HSPUs or Hand Release Pushups Day 8 – Dumbbell Deadlifts (50/35) Day 9 – Dumbbell Power Cleans (50/35) Day 10 – Dumbbell Front Squats (50/35) Day 11 – Dumbbell Push Jerks (50/35) Day 12 – Burpee Muscle Ups or Burpee Pullups *Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.Read more