American Fit Co Northwest – CrossFit Clean and Jerk (Building to a heavy) DOUBLE THE CLEANING POWER (Time) 1-2-3-4-5-5-4-3-2-1 Power Clean (185/125) *30 Double UndersRead More
American Fit Co Northwest – CrossFit Workout Option 1 Host of Angels (Time) FREEDOM (RX): 63-45-27 Air Squats 21-15-9 Burpee to 12in Target (Score is time) INDEPENDENCE 63-45-27 Air Squats 21-15-9 Burpee to 6in Target LIBERTY 42-30-18 Air Squats 21-15-9 Up Downs Workout Option 2 Recovery Workout (Checkmark) Active Recovery 60 Minutes WALK *Ideally with...Read More
American Fit Co Northwest – CrossFit Back Squat (5×3 @ 80%) CHICKEN LEGS (Time) You go, I go: 2 Rounds (each): 15 Box Jumps (24/20) 9 Back Squats (155/105) 2 Rounds (each): 15 Box Jumps (24/20) 12 Back Squats (135/95) 2 Rounds (each): 15 Box Jumps (24/20) 15 Back Squats (95/65)Read More
American Fit Co Northwest – CrossFit BEACH SEASON (AMRAP – Rounds and Reps) AMRAP 15: 3 Wallwalks 12 Dumbbell Bench Press (50/35) 15 Toes to Bar Metcon (Checkmark) 3 Sets: 15 V-ups 10 Rotational Medball ThrowsRead More
American Fit Co Northwest – CrossFit FRANKLIN (2 Rounds for time) At 0:00 25/20 Calorie Bike 25 Hang Power Snatches (75/55) 25/20 Calorie Bike 25 Pullups Rest Until 10:00 and Repeat Metcon (Checkmark) 4 Sets: 10 Seal Rows 12 Seated Dumbbell CurlsRead More
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 18: Down and Back Overhead Carry 12 DB Bench 15 Situps 18 Calorie Bike 5 Sets: 5 Deadlifts 10 Rotational Med Ball Throws :30 Plank 1 Lap WalkRead More
American Fit Co Northwest – CrossFit Workout Option 1 Save the Neck for Me, Clark! (5 Rounds for reps) FREEDOM (RX): 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) (Score is total reps per round) INDEPENDENCE: 5 sets 1:00...Read More
American Fit Co Northwest – CrossFit 12 DAYS OF “DUMBBELLS” (Checkmark) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press (50/35) Day 2 – Double Dumbbell Thrusters (50/35) Day 3 – Toes-to-Bar Day 4 – Double Dumbbell Lunges (50/35) Day 5 – Pullups Day 6 – Ab Mat or GHD Situps Day...Read More
