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

American Fit Co Northwest – Long Haulers CYCLOCROSS (Time) 3200m Bike 20 Toes to Bar 20 Pushups 20 Situps 1600m Bike 20 Toes to Bar 20 Pushups 20 Situps 3200m Bike 20 Toes to Bar 20 Pushups 20 SitupsRead more

American Fit Co Northwest – CrossFit Thruster (EMOM 10: 1 thruster (build to a heavy) Rest 3:00 Max Thrusters @ 60% of EMOM) Metcon (No Measure) 4×8 Strict Handstand PushupRead more

American Fit Co Northwest – CrossFit CYCLOCROSS (Checkmark) 3200m Bike 20 Toes to Bar 20 Pushups 20 Walking Lunges 1600m BIke 20 Toes to Bar 20 Pushups 20 Walking Lunges 3200m Bike 20 Toes to Bar 20 Pushups 20 Walking LungesRead more

American Fit Co Northwest – Long Haulers WHITEWALKERS (Time) 120 Double Unders 30 Situps 6 Wallwalks 100 Double Unders 25 Situps 5 Wallwalks 80 Double Unders 20 Situps 4 Wallwalks 60 Double Unders 15 Situps 3 Wallwalks 40 Double Unders 10 Situps 2 WallwalksRead more