American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 7 sets 3 Back Squats @72-75% Gymnastics: Ring Muscle-Ups (Checkmark) Level 1: 9 min EMOM: Min 1: 6 Single Arm DB Row per arm Min 2: Max Ring to Chest Hold (30 sec cap) Min 3: Bike Level 2:...Read More

American Fit Co Northwest – CrossFit Power Clean + Push Jerk Every 1:00 (10:00) 1 Clean and Jerk (build to heavy) Flamingo Park (Time) 8 Rounds 8 Toes to Bar 8 Double Dumbbell Deadlifts (50/35)Read More

American Fit Co Northwest – CrossFit Bench Press (Every 2:30 × 4 sets 3 Bench Press @72-75%) Ocean Drive (3 Rounds for time) Every 8:00 (3 sets) 15/12 Calorie Air Bike 15 Box Jump Overs (24/20) 30 Push Ups 15 Box Jumps Overs (24/20) 15/12 Calorie Air Bike (Scored by Time each set)Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Run or Jog 10 Air Squats 6 Up Downs 20-second Plank (elbows) Workout Prep: 2 Sets 6 Burpee to Bar @ workout height 1x50ft Shuttle Run at workout pace Hammerbarn (Time) FREEDOM (RX): 21-18-15-12-9-6 Burpee to...Read More

American Fit Co Northwest – CrossFit Magic Xylophone (Time) Teams of 2 1000/900m Row 40 Squat Cleans (95/65) 1000/900m Row 30 Squat Cleans (115/85) 1000/900m Row 20 Squat Cleans(135/95) 1000/900m Row 10 Squat Cleans (155/105) 1000/900m Row 5 Squat Cleans (185/125)Read More

American Fit Co Northwest – CrossFit 26.2 (Time) 80′ Single Dumbbell Overhead Walking Lunge (50/35) 20 Dumbbell Snatches (50/35) 20 Pullups 80′ Single Dumbbell Overhead Walking Lunge (50/35) 20 Dumbbell Snatches (50/35) 20 Chest to Bar Pullups 80′ Single Dumbbell Overhead Walking Lunge (50/35) 20 Dumbbell Snatches (50/35) 20 Ring Muscle Ups CAP 15:00Read More

American Fit Co Northwest – CrossFit Metcon (Checkmark) 400/300 Calorie Bike Partner 1: Bike Partner 2: Carry (Farmer’s, Suitcase, Sandbag) *switch as neededRead More

American Fit Co Northwest – CrossFit Back Rack Lunge BACK SQUAT Every 2:00 × 5 sets 3 (each leg) Back Rack Lunges Bluey and Bingo (5 Rounds for time) Every 4:00 (5 sets) 12/10 Calorie Air Bike 12 Dumbbell Front Squats (50s/35s) 12 Toes to Bar (Score each set for Time)Read More

American Fit Co Northwest – CrossFit Deadlift Every 2:00 × 5 sets 3 Deadlifts @65% For Real Life! (Time) 15-12-9-6-3 Deadlift (185/125) Burpee Box Jump Overs (24/20)Read More

American Fit Co Northwest – CrossFit Keepy Uppy (3 Rounds for time) FREEDOM (RX) 3 Sets 9-12-15 Calorie Row 25-25-25ft Handstand Walk (or 3-3-3 Wall Walks) -rest 3:00 between sets- (Women Calories: 8-10-12) Metcon (Checkmark) 4 Sets: 6 Barbell Shoulder Press 8 Double DB Seated Press 10 Banded Pushups 12 Barbell Curl Rest 2:00Read More