American Fit Co Northwest – CrossFit 30 YEAR WAR (Time) 30 KB Stepups (70/53) (20in) 30 Toes to Bar 30/22 Calorie Row 30 Strict Handstand Pushups 30/22 Calorie Row 30 Toes to Bar 30 KB StepupsRead more

American Fit Co Northwest – CrossFit Overhead Squat (7×3 *Building to a Heavy) Metcon (No Measure) 3 Sets: 10 Lat Pulldowns 10 Ring RowsRead more

American Fit Co Northwest – CrossFit CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Metcon (No Measure) 3 Sets: 5-15 GHD Situps 5-15 Hip ExtensionsRead more

American Fit Co Northwest – CrossFit 2k Row (Time) Max Effort 2k Row Metcon (No Measure) 4 Rounds: 10 Barbell Bench Press 10 1.5 DB Incline Bench 12 Banded Chest Flys 25 Banded Tri ExtensionsRead more

American Fit Co Northwest – CrossFit DISRUPTED DT (Time) Every 3:00 x 7 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) *Score is Slowest TimeRead more