American Fit Co Northwest – CrossFit Clean Pull + Hang Clean + Front Squat (Weightlifting Variable Reps & Sets) Every 2:00 × 6 sets 1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7 VW Beetle (AMRAP – Rounds and Reps) FREEDOM (RX): 4 sets 3:00 AMRAP 20...Read More

American Fit Co Northwest – CrossFit Metcon (Time) RX: 800m Run -into- 10 Rounds: 1 Rope Climb 7 Dumbbell Bench Press (50/35) 14 Air Squats -into- 800m RunRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: Banded 7s -into- 3 Rounds 100m Easy Jog 10 Ring Rows 5 Push Ups 5 Hanging Knee Raises 15-second Hollow Hold Workout Prep: 1 Controlled Round 200m Run 3 Ring Muscle Ups (or scaled option) Primrose (AMRAP – Rounds and...Read More

American Fit Co Northwest – CrossFit Magnolia (Time) RX Teams of 2 100-80-60-40-20 Calorie Air Bike -100ft Single Dumbbell Lunge (50/35) after each set (together)- (Women Calories: 80-64-48-32-16) Core Work (Checkmark) 4 sets: 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) -rest 30 seconds- 7 Around the Worlds (each side) -rest...Read More

American Fit Co Northwest – CrossFit Power Clean (AMRAP – Reps) Every 1:30 x 8 sets 2 Power Cleans @ 65% OR RPE 6 Freesia (3 Rounds for reps) FREEDOM (RX) 3 sets 4:00 AMRAP 75 Double Unders 15 Front Squats (135/95) 75 Double Unders Max Power Cleans (135/95) in the remaining time. -rest 2:00...Read More

American Fit Co Northwest – CrossFit Handstand Walk (Checkmark) Level 1: 12 min EMOM: Min 1: 50ft Reverse Bear Crawl Min 2: 20 Second Hollow Body Hold Min 3: 50ft Overhead Waiter Carry (25ft per arm) Min 4: 20 Second Arch Body Hold Level 2: 12 min EMOM: Min 1: 2 Reps of Kick Up...Read More

American Fit Co Northwest – CrossFit Tempo Back Squats Every 2:00 x 5 sets 3 Tempo Back Squats @ 65% (Tempo: 3 seconds down, 3 in the hole) Daffodil (Time) RX 50 Wall Balls (20/14) 35 Toes to Bar 50 Box Jumps (24/20) 35 Toes to Bar 50 Wall Balls (20/14)Read More

American Fit Co Northwest – CrossFit Snatch Pull + Hang Snatch + Overhead Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 7 sets 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6 * The complex should be completed unbroken Cherry Blossom (AMRAP – Rounds and Reps)...Read More

American Fit Co Northwest – CrossFit Peony (AMRAP – Reps) RX 20:00 AMRAP 200m Run 4 Wall Walks 400m Run 8 Wall Walks 600m Run 12 Wall Walks 800m Run Max Wall Walks in remaining time (16 Wall Walk Cap) Accessory (Time) Accumulate 3:00 minutes: Plank Hold (elbows) Rest as needed. Score is total clock...Read More

American Fit Co Northwest – CrossFitRead More