American Fitness Co – CrossFit Cannonball! – Part 1 (AMRAP – Rounds and Reps) TEAMS OF 3 25:00 AMRAP 200m Run (together) 30 Devil’s Press (50s/35s) (Split) -Rest until 30:00, then move on to Part 2- Power Clean Cannonball! – Part 2 Starting at the 30:00 mark: In Teams of 3: On 10:00 Running Clock...Read More

American Fitness Co – CrossFit Snatch Deadlift + Power Snatch + Overhead Squat EVERY 1:00 (10:00) 1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat* *Start light and build each minute (Score is Heaviest Weight) Catching Fireflies (Time) 10 ROUNDS FOR TIME 15 Air Squat 9 Toes to Bar 3 Power Snatch (135/95)Read More

American Fitness Co – CrossFit Bench Press Bench Press 10-8-6-4-2 Build in Weight (Score is Heaviest Weight) BUDDY HOLLY (Checkmark) 5 SETS: (You go, I Go) 20 /15 Calorie C2 Bike 60 Double Unders 100ft Single Kettlebell Overhead Carry (53/35) While Partner is moving through their set, other partner will do their set of Bench...Read More

American Fitness Co – CrossFit Cookout Season (Time) FOR TIME 1000/850m Row 25 Thrusters (95/65) 50 Pull-Ups 25 Thrusters (95/65) 1000/850m Row Accessory (Checkmark) 3 SETS 10 Strict Pull Ups -rest 1:00-1:30 between sets- -into- 8 SETS Tabata Bent Over Plate RowRead More

American Fitness Co – CrossFit Summer Sunsets (Time) 5 SETS 400m Run 8 Deadlifts (275/185) -Rest 1:00 between Sets- (Score is Time for Slowest Set) Accessory (Checkmark) Accumulate 3:00 minutes: Sandbag Hold ​ Rest as needed. Score is the total clock time at finish. There is a 10:00 time cap. ​ Scaling options: – Odd...Read More

American Fitness Co – CrossFit Strict Press + Push Press (Weightlifting Variable Reps & Sets) 5 Sets (Build across sets) Every 2:00 3 Strict Press + 3 Push Press (Score is Weight) JT (Time) 21-15-9 Handstand Pushups Ring Dips PushupsRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 Running Flow 0:00–2:00 Jump Rope or Run 2:00–4:00 2 Rounds 10m High Knees 10m Butt Kicks 10m High Skips 4:00–6:00 2 Rounds 100m Moderate Run 4 Up Downs 6:00–8:00 2 rounds 50m Faster Build 2 Smooth Burpees 8:00–9:00 Easy...Read More

American Fitness Co – CrossFit Metcon (Checkmark) With a Partner: 100 Double Unders 100/85 Calorie Row 100 Double Unders 100 Bench Press (135/95) 100 Double Unders 100/85 Calorie Row 100 Double UndersRead More

American Fitness Co – CrossFit Pause Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Pause Deadlifts (pause at mid-shin for 2-3 seconds) @ 60–65% Metcon (Time ↓ Shorter is Better) 4 sets 3:00 AMRAP 25/20/15 Calorie Bike (alternate between C2 and Echo) 50ft Dumbbell Farmer Carry Walking Lunge (50s/35s) Max Burpees...Read More

American Fitness Co – CrossFit Metcon (Checkmark) AMRAP 40: Continuous Zone 2 Effort: 400m Easy Jog 20 Box Step Ups (20) 100ft Single Kettlebell Farmers Carry (53/35, 50ft per arm) 1000m/800m Easy Bike 100ft Sled Push (moderate) 100ft Sled Drag (moderate)Read More