American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 1:00 Machine 5 Roll and Reach 10-second SIngle Leg Glute Bridge Hold (each) 10 Russian Kettlebell Swings(light) 20 Single Unders Workout Prep: 2 Sets 4 Kettlebell Swings (workout weight) 10 Single Unders French Onion Soup (Time) FREEDOM (RX):...Read More

American Fit Co Northwest – CrossFit Mulligatawny (AMRAP – Rounds and Reps) RX: Teams of 2 20:00 AMRAP 200m Run (together) Partner 1: 15 Burpee over Line Partner 2: 15 Toes to Bar Switch. Both partners complete Burpees and Toes to Bar in the round.Read More

American Fit Co Northwest – CrossFit 26.1 (Time) 20 Wallballs (20/14) 18 Box Jump Overs (24/20) 30 Wallballs (20/14) 18 Box Jump Overs (24/20) 40 Wallballs (20/14) 18 Box Step Overs w/ Wallballs (24/20) 66 Wallballs (20/14) 18 Box Step Overs w/ Wallballs (24/20) 40 Wallballs (20/14) 18 Box Jump Overs (24/20) 30 Wallballs (20/14)...Read More

American Fit Co Northwest – CrossFit Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark) Level 1: False Grip Ring Pull Ups or False Grip Ring Rows: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. + 12min EMOM: Min 1: 8 Single Arm DB Row/per arm...Read More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 3 sets 5 Deadlifts @60% Clam Chowder (Time) RX 3 Rounds 30 Wall Balls (20/14) 20 Pull Ups 10 Power Clean (135/95)Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) BACK SQUAT Every 2:00 × 3 sets 5 Back Squats @60% Minestrone (3 Rounds for time) FREEDOM (RX) 30/ 25/20 cal Bike 25 Burpees 30/ 25/20 cal Bike -at 8:00- 30/ 25/20 cal Bike 20 Burpee to Bar (6in) 30/ 25/20 cal...Read More

American Fit Co Northwest – CrossFit Power Clean and Jerk (Weightlifting Variable Reps & Sets) Power Clean and Push Jerk Every 1:00 (8:00) 1 Power Clean + Push Jerk @ RPE 5-6 Chicken Noodle Soup (Time) RX: 21-18-15-12-9-6 Dumbbell Push Press (50s/35s) 63-54-45-36-27-18 Double UndersRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 30-sec Easy Jump Rope 10 Air Squats 5 Hand Release Push Ups 4 Step Up and Overs Workout Prep: 1 Round 10 Double Unders 2 Burpee Box Get Overs (easy pace) Curling (Time) FREEDOM (RX): 4 rounds 60...Read More

American Fit Co Northwest – CrossFit Metcon (5 Rounds for reps) RX: 5 sets (:45 on/:15 off) Minute 1: Wall Walks Minute 2: Calorie Row Minute 3: Power Cleans (135/95) Minute 4: Box Step Ups (20) Minute 5: Recovery Bike (Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is...Read More

American Fit Co Northwest – CrossFit Shoulder Press Every 1:30 x 4 sets 3 Shoulder Press @65% CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersRead More