American Fit Co Northwest – CrossFit LADDER NANCY (Time) 5 Overhead Squats (185/125) 400m Run 10 Overhead Squats (155/105) 400m Run 15 Overhead Squats (135/95) 400m Run 20 Overhead Squats (95/65) 400m Run 25 Overhead Squats (45/35) 400m RunRead more

American Fit Co Northwest – CrossFit CALORIE KING (AMRAP – Reps) 150/120 Calorie Machine 150/120 Calorie 2nd Machine *Split up however you like () 150/100# Sandbag Carry for Max DistanceRead more

American Fit Co Northwest – CrossFit THRUSTMASTER (Weight) EMOM 10: 1 Thrusters *Build to a Heavy Rest 3:00 Max Reps @ 60% Metcon (No Measure) Handstand Walk Practice 2 wall walks Shift your body weight from hand to hand to walk up and down the wall. 3 handstand kick-ups Keep arms straight and kick-up gently and quietly. 10 handstand shoulder taps Slowly shift your bodyweight from hand to hand to gently lift one arm at a time. 3 walk-to-wall drills Kick up as slowly as possible and move the hands as you start to fall forward. 3:00 handstand walk practice “Move the hands slowly as the legs fall forward.”Read more

American Fit Co Northwest – CrossFit BURPEE PERENNIALS (Time) 3 Rounds: 500/450m Row 21 Burpee Pullups (6″ above standing reach) Metcon (No Measure) 3 Sets: :30 Hollow Rocks 10 Weighted PullupsRead more

American Fit Co Northwest – CrossFit Push Jerk (10:00 to build to a heavy 3) BACON JERKY (Time) 50-40-30-20-10 Air Squats 5-10-15-20-25 Push Jerks (135/95)Read more