American Fit Co Northwest – CrossFit Split Jerk (5×3 (oe set every 3:00)) Metcon (No Measure) AMRAP 3: Max L-Sit Hold Rest 1:00 AMRAP 3: Max Overhead Barbell HoldRead more

American Fit Co Northwest – CrossFit JUMP ROPE FOR HEART (Time) 4 Rounds: 15 Burpees Over Bar 15 Front Squats (115/85) 75 Single Unders Ring Dips (EMOM 5: 5 Strict Ring Dips *Pause 1 second at top and bottom)Read more

American Fit Co Northwest – CrossFit Veterans Day WOD (CHAD) (AMRAP – Reps) “Chad 1000x” For Time: 1,000 Box Step-Ups Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout: 1. Slick // No rucksack. You pick the height of the step-ups. 2. Standard // 20/14# rucksack. 3. Rx+ 45/35# rucksack. You pick the height of the step-ups. Stimulus On December 14, 2018, CrossFit Games Director, Dave Castro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20”...Read more

American Fit Co Northwest – CrossFit Warmup Friday 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Thrusters (red/orange bands) 10/side Tricep Extension 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 0:30/side Active Lunge Hip Opener 3) 10 PVC Pass Throughs Hang Power Clean (EMOM 10: Building to a Heavy 3 ) TI ESREVER DNA TI PILF NWOD GNAHT YM TUP I (Time) 15-12-9: Hang power cleans (155/105) 9-12-15: Strict handstand push-upsRead more

American Fit Co Northwest – CrossFit Bench Press (10-9-8-7-6-5-4-3-2-1) Building in weight on each set DAVID HASSELHOFF (Checkmark) AMRAP 20: 400m Run 10 Dumbbell Bench 5 Strict PullupsRead more