American Fit Co Northwest – CrossFit Deadlift (5-5-3-3-1-1-1 *start at 75% and build) DEAD BARS (Time) 3 Rounds 7 Deadlifts (275/185) 14 Handstand Push Ups 21 Toes to BarRead more

American Fit Co Northwest – CrossFit Accessory (3 Rounds for weight) “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- Score the bench press. Active Recovery (AMRAP – Rounds and Reps) AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box Step Overs 20/16/12 Calorie BikeRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box Step Ups 20/16/12 Calorie BikeRead more

American Fit Co Northwest – CrossFit BELL RINGER (AMRAP – Rounds and Reps) AMRAP 12: 50′ DB Front Rack Lunge (50/35) 7 Strict Pullups Metcon (Checkmark) 5 Rounds: 100′ Suitcase CarryRead more

American Fit Co Northwest – CrossFit Jumpin’, Jumpin’ (Time) AMRAP 30: 100 Double Unders 75/65 Calorie Machine 50 Situps 25 Box Jumps (30″/24″) 50 Situps 75/65 Calorie Machine 100 Double Unders 75/65 Calorie Machine 50 Situps 25 Box Jumps (30″/24″) 50 Situps 75/65 Calorie Machine 100 Double UndersRead more