American Fit Co Northwest – CrossFit MARY POPPINS (5 Rounds for reps) AMRAP 3 x 5 Rounds: 15 Pullups 50′ Double Dumbbell Lunge (50/35) Max Dumbbell Bench Rest 2:00 Accessory Work (Checkmark) 3 sets 8 Ring Dips 12 Dumbbell Lateral Raises 8 Gorilla Rows (each side) 12 Incline Dumbbell Hammer Curls Ring Dips Bar Dips...Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow (continuous, not AMRAP) 0:00–2:00: Easy Machine Build (gradually increase pace every 30 seconds) 2:00–4:00: 10 Alternating Cossack Squats 8 Plank Shoulder Taps (each side) 6 Single Dumbbell Deadlifts (each arm, light) 4:00–6:00: 8 Alternating Dumbbell Hang Power Snatches...Read More

American Fit Co Northwest – CrossFit “Mayhem Classic Chipper” (Time) RX: Teams of 2 40 Burpee Box Get Over (30) 6 0/50 Calorie Air Bike 8 0 Wall Balls 40 Burpees Pullups 8 0 Wall Balls 6 0/50 Calorie Air Bike 40 Burpee Box Get Over (30)Read More

American Fit Co Northwest – CrossFit Power Clean + Hang Power Clean (AMRAP – Reps) Every 1:00 × 12 sets 1 Power Clean + 1 Hang Power Clean “Classic GWEN” (Time) RX: 15-12-9 Clean and Jerk (you choose weight) Sets must be completed unbroken (touch and go) (Scored by Time)Read More

American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) 3 Rounds @Smooth Zone 2 Effort: 3 Min Run 3 Min Row 3 Min Ski 3 Min Bike Movement & Mobility 3 Rounds 5 World’s Greatest Stretch (per side) 8 Jefferson Curl (light) 1:30 Deep Squat Hold 10 Thoracic Rotations (per side) World’s Greatest Stretch Jefferson...Read More

American Fit Co Northwest – CrossFit Deadstop Deadlift Every 2:00 x 5 sets 3 Deadstop Deadlifts @ 70% OR RPE 7 World War Z (Checkmark) 2 Rounds: 1600m Run 15 Deadlifts (275/175)Read More

American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 9 min EMOM: Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can Min 2: 15-30 Second Hollow Body Hold Min 3: Rest minute Level 2: 9 min EMOM: Min 1: 1 Complex of: Wall Walk x1 +...Read More

American Fit Co Northwest – CrossFit Cindy Lou WHO? (AMRAP – Reps) AMRAP 20: 1,2,3,4,5…. Pullups 2,4,6,8,10…Pushups 3,6,9,12,15 Air Squats Upperbody Pulling 3 Sets: Max Strict Pullups 10 Ring RowsRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 100m Jog 100m Easy Row 10 Air Squats 10 Reverse Lunges 10 Glute Bridges Workout Prep: 2 sets 100m Run Together 100m Row (each) Lincoln Continental (AMRAP – Rounds and Reps) FREEDOM (RX): 15:00 AMRAP 3-6-9-12… Kettlebell Swings...Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) Teams of 3: 10,000m/9,000m C2 Bike or 12,500m/10,000m Echo Bike 150 Toes to Bar 150 Wallballs 150 Pushups *Split Reps as Needed *One Person Biking, Other 2 on MovementRead More