American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) BACK SQUAT Every 2:00 × 3 sets 5 Back Squats @60% Minestrone (3 Rounds for time) FREEDOM (RX) 30/ 25/20 cal Bike 25 Burpees 30/ 25/20 cal Bike -at 8:00- 30/ 25/20 cal Bike 20 Burpee to Bar (6in) 30/ 25/20 cal...Read More
American Fit Co Northwest – CrossFit Power Clean and Jerk (Weightlifting Variable Reps & Sets) Power Clean and Push Jerk Every 1:00 (8:00) 1 Power Clean + Push Jerk @ RPE 5-6 Chicken Noodle Soup (Time) RX: 21-18-15-12-9-6 Dumbbell Push Press (50s/35s) 63-54-45-36-27-18 Double UndersRead More
American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 30-sec Easy Jump Rope 10 Air Squats 5 Hand Release Push Ups 4 Step Up and Overs Workout Prep: 1 Round 10 Double Unders 2 Burpee Box Get Overs (easy pace) Curling (Time) FREEDOM (RX): 4 rounds 60...Read More
American Fit Co Northwest – CrossFit Metcon (5 Rounds for reps) RX: 5 sets (:45 on/:15 off) Minute 1: Wall Walks Minute 2: Calorie Row Minute 3: Power Cleans (135/95) Minute 4: Box Step Ups (20) Minute 5: Recovery Bike (Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is...Read More
American Fit Co Northwest – CrossFit Shoulder Press Every 1:30 x 4 sets 3 Shoulder Press @65% CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersRead More
American Fit Co Northwest – CrossFit LINE CHANGE (AMRAP – Reps) Teams of 2: 20 :00 AMRAP Partner 1: 1:00 Max Calorie Air Bike Partner 2: 1:00 Shuttle Runs Deadlift Every 2:00 x 4 sets 3 Deadlifts @70%Read More
American Fit Co Northwest – CrossFit Gymnastics: Bar Muscle Ups (Checkmark) **Week 1 (Part 2): Bar Muscle Ups** Level 1: Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets. -into Part B: 12min EMOM: Min 1: 8 Bent Over...Read More
American Fit Co Northwest – CrossFit Power Snatch CYCLING (SNATCH) Every 1:00 (10:00) 3 Touch-and-Go Power Snatch @ RPE 6 Bobsleigh (7 Rounds for time) 7 sets 7 Box Jumps (30/24) 14 Kettlebell Swings (53/35) 28 Double Unders -rest 1:00 between sets- (Scored by Time on Each Set)Read More
American Fit Co Northwest – CrossFit Back Squat Every 2:00 x 4 sets 3 Back Squats @70% Alpine Skiing (AMRAP – Reps) 12:00 AMRAP 10-20-30-40-50… Air Squats 5-10-15-20-25… Single Arm Devil Press (50/35) (Scored by Total Reps)Read More
