American Fit Co Northwest – CrossFit Overhead Squat (5×5) NIFTY FIFTY (Time) 50-calorie bike 50 overhead squats (95/65) 50 alternating DB snatches (50/35)Read more

American Fit Co Northwest – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.Read more

American Fit Co Northwest – CrossFit CORE VALUES (Time) 3 rounds: 16 alternating front-rack reverse lunges (135/95) Accumulate :15 L-sit hold 16 toes-to-bars Accumulate :15 L-sit hold – Take the bar from the floor.Read more

American Fit Co Northwest – CrossFit Warmup 1 Round: 100m Run 0:30 Air Squats 100m Run 0:30 Reverse Lunges 100m Run 0:30 Box Jumps or Step Ups 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 Squat Mornings PARTNER KELLY (Time) 5 rounds for time with a partner: 400-m run 30 box jumps (24/20 in) 30 wall-ball shots (20/14 lb) *Run together, alternate box jumps and wall-ballsRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Jump Rope 0:10 Handstand Hold (on wall) 5 Banded Pass Throughs 1) 10 Banded Pull Aparts (chest height) 2) 10/side Rig Calf Stretch 3) 5/side Banded Around the Worlds ROASTED CHESTNUTS (Time) 21 chest-to-bar pull-ups 63 double-unders 15 chest-to-bar pull-ups 45 double-unders 9 chest-to-bar pull-ups 27 double-unders Metcon (No Measure) 1 set: 200-m single-arm DB overhead carry (35/50 lb) – Alternate arms as needed.Read more