American Fitness Co – CrossFit Metcon (Time) FOR TIME 400m Run 100 Wall Balls (20/14) -Rest until 12:00, then move on to Part 2- Back Squat Part 2 Starting at the 12:00 mark: ON A 15:00 CLOCK Heavy Back SquatRead More

American Fitness Co – CrossFit Bench Press EVERY 2:00 (5 SETS) 5 Bench Press *Start Mod and Build Every Set (Score is Heaviest Set) Metcon (4 Rounds for time ↓ shorter is better) EVERY 5:00 (4 SETS) 400m Run 100m Object Carry * Object can be single or double with total weight of 100/70Read More

American Fitness Co – CrossFit Snatch EVERY 1:30 (8 SETS) 2 Squat Snatch (singles) * *Start Mod and Build to Mod-Heavy (Score is Heaviest Set) Metcon (Time) FOR TIME 21-15-9 Front Squat(95/65) Toes to Bar (Score is Time, 6:00 Time Cap) -Rest until 8:00, then complete Part 2- Part 2 (Time) FOR TIME 21-15-9 Lateral...Read More

American Fitness Co – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 50 Double Unders 50 Single Arm Dumbbell Push Press (50/35) 50 Double Unders 50 Abmat Sit Ups 50 Double Unders 40/32 Calorie Air Bike or 50/40 Calorie Bike Erg Metcon (Checkmark) 3 sets 1:00 Max Ring Dips -Rest :30- 1:00 Banded Tricep...Read More

American Fitness Co – CrossFit Metcon (Time) FOR TIME 400m Run 12 Bar Muscle Ups or 12 Burpee Pull Ups 400m Run 9 Bar Muscle Ups* or 9 Burpee Pull Ups 400m Run 6 Bar Muscle Ups* or 6 Burpee Pull Ups *Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per...Read More

American Fitness Co – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 0:00–10:00 AMRAP 1:00 Row (easy pace) 10 Hollow Rocks 3 Inchworms 10-second Handstand Hold 2 Zombie Rope Climbs (or 10 Ring Rows) Workout Prep: 100m Row 10ft Handstand Walk (or 2 Wall Walks) 1 Rope Climb (or 3 Strict Pull-Ups) Let...Read More

American Fitness Co – CrossFit 250 AT 250 FOR 250 (Time) Teams of 3: Accumulate 250 Reps of Bench, Squat, Deadlift at 250lbs Must complete 15 reps of eachRead More

American Fitness Co – CrossFit “FREEDOM 250” (Time) TEAMS OF 2 FOR TIME 2.5 Mile Run (together) 250 Wall Balls (20/14) 250 Burpee to Bar (6in) Accessory (Checkmark) TABATA 4 SETS EACH (4:00 Total) :20 Supermans :10 Rest :20 Hollow Hold :10 Rest -No Additional Rest b/t Sets-Read More

American Fitness Co – CrossFit Metcon (Checkmark) 3 Rounds: 12 Scap Pushups 12 Wall Slides 15/15 Banded External Rotations 1:00 Childs Pose (each side) At a Continuous Zone 2 Effort: 1 mile Ruck (Weight Vest or Sandbag) 15:00 Bike (inside or outside)Read More

American Fitness Co – CrossFit Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Handstand Walk, Handstand Hold, & Overhead Stability Work Advanced: EMOM 10: ODD: 25′ Handstand Walk EVEN: 1 Attempt Max Freestanding Handstand Hold I ntermediate: EMOM 10: ODD: 3 Kick Ups on Wall EVEN: Box Pike Around the World Beginner: EMOM 10:...Read More