American Fit Co Northwest – CrossFit Workout Option 1 What is Fitness? (Checkmark) FREEDOM (RX): Every 1:00 (15:00) Minute 1: 30 second Handstand Hold (back to wall) Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (Scored by Completion) (KG conv: 22.5/15 KB) INDEPENDENCE Every 1:00 (15:00) Minute 1: 20 sec Handstand...Read More

American Fit Co Northwest – CrossFit WILLIAM WALLACE (Time) Teams of 4 4 Rounds 1000 Row (partners 1 and 2) Max Power Cleans (185/125) :15 Front Rack Hold after every 5th rep (partners 3 and 4) Metcon (Checkmark)Read More

American Fit Co Northwest – CrossFit Back Squat Every 2:30 × 5 4 Back Squats @ 70% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

American Fit Co Northwest – CrossFit Bench Press (Every 2:00 × 5 4 Shoulder Press @ 70%) CALORIE IN, CALORIE OUT (Time) 3 Sets: 21/18 Calorie Bike 21/18 Calorie Row 42 Double Unders 15/12 Calorie Bike 15/12 Calorie Row 30 Double Unders 9/7 Calorie Bike 9/7 Calorie Row 18 Double Unders -rest 2:00 between sets-Read More

American Fit Co Northwest – CrossFit Weighted Pullups (5×3 *as heavy as possible) HADRIAN’S WALL (AMRAP – Rounds and Reps) AMRAP 15: 12 Chest to Bar Pullups 2 Wall Walks 12 Hang Power Snatches (75/55) 2 Wall WalksRead More

American Fit Co Northwest – CrossFit Deadlift (Every 2:00 × 5 4 Deadlifts) RAT RACE (Time) As few sets as possible to finish (max 8 sets) AMRAP 2:00 75 Lateral Burpee Over Bar 100/80 Calorie Row -rest 1:00 between sets-Read More

American Fit Co Northwest – CrossFit HAMSTER WHEEL (Time) 25x50ft Shuttle Runs 50 Wall Balls (20/14) 50 Toes to Bar 50 Wall Balls (20/14) 25x50ft Shuttle RunsRead More

American Fit Co Northwest – CrossFit Workout Option 1 The Andy Griffith Show (Time) FREEDOM (RX): 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) INDEPENDENCE 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) LIBERTY 4 rounds 60 Single Unders 8 Up Downs + Box Step Ups (24/20) Workout Option...Read More

American Fit Co Northwest – CrossFit CARRYING STONES (Checkmark) Teams of 3: 10 Rounds (each): 10/7/5 Calorie Bike 60′ Sandbag CarryRead More

American Fit Co Northwest – CrossFit Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsRead More