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

American Fitness Co – CrossFit Clean and Jerk (Checkmark) EVERY :30 FOR 10:00 1 Power Clean and Jerk (185/125) BOAT WASH (Time) 10 Clean and Jerks (135/95) 1000/850m Row 10 Clean and Jerks (135/95)Read More

American Fitness Co – CrossFit We Stand for Freedom (Time) FOR TIME 20 Burpee Box Jump Over (24/20) 50 Overhead Squats (75/55) 20 Burpee Box Jump Over (24/20) 50 Front Squats (75/55) 20 Burpee Box Jump Over (24/20) 50 Back Squats (75/55) Optional Accessory (Checkmark) 3 sets 8 Double Dumbbell Farmer’s Hold Lunges (each side)...Read More

American Fitness Co – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–7:00 3-4 Rounds 20 Single Unders 10 Alternating Lunges 10 Hollow Rocks 5 Single Arm Dumbbell Clean and Jerks (each) Workout Prep: 2 Rounds 5/4 Calorie Bike 10 Double Unders 10ft Overhead Carry (each/build in weight)...Read More