American Fit Co Northwest – CrossFit Strength Deadlift (Build to a heavy set of 3) Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead more

American Fit Co Northwest – CrossFit Partner Workout WALKING ON SUNSHINE (AMRAP – Rounds and Reps) AMRAP 20: 10 Box Jump Overs (24″/20″) 2 Wall Walks 30′ Dumbbell Walking Lunge (50/35) *Alternate rounds with partner Metcon (No Measure) 3-5 Sets: 8 DB Rows 8 RDLsRead more

American Fit Co Northwest – CrossFit Strength Strict Pull ups (5 sets of 5 “challenging” reps) Metcon The Wondrous Boat Ride (AMRAP – Reps) AMRAP 15: 3, 6, 9, 12, 15…. Bench Press (135/95) Calorie RowRead more

American Fit Co Northwest – CrossFit Warmup 200m Run :30 Calf Raises :30 Plank :30 Down Dog :30 Forearm Stretch :30 Hollow Hold :30 Down Dog 200m Run 10 Scap Retractions 10 Small Kip Swings 100m Run 10 Knees to Chest 5 Strict Knee Raises 100m Run 3 Strict Toes to Bar 3 Toes to Bar Metcon 2021 CFG Event 10 (Time) 30 Toes to Bar 1.5 Mile Run 30 Toes to Bar 1.5 Mile Run 30 Toes to BarRunning Modifications: 3000m Row 6000m Bike 3000m Ski 1800m Assault RunnerRead more

American Fit Co Northwest – CrossFit Partner Workout Happy New Year 2023 (Time) Buy In: 2022m Row 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups Single Arm DB Clusters DB Burpee Box Step Overs Toes to Bar Shuttle Run Cash out: 2023m BikeRead more