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 – CrossFit Sealed Stone (Time) RX Teams of 3 400m Run (together) 120 Deadlifts (135/95) 400m Run (together) 90 Hang Power Cleans (135/95) 400m Run (together) 60 Shoulder to Overhead (135/95) 400m Run (together)Read More
American Fit Co Northwest – CrossFit Watch & Wait (2 Rounds for time) RX Every 10:00 (2 sets) 15/12-12/10-9/8 Calorie Air Bike 5-4-3 Power Cleans (185/125) C2 Calories: 20/15-16/12-12/10Read More
