American Fitness Co – CrossFit Gymnastics – Strict Dip/Push Up (Checkmark) Warm-up (All Levels): Complete 2 rounds of: 20 second Ring Support Hold 5 Box Dips, 5 Push Ups, or 5 second Plank Hold *Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches....Read More

American Fitness Co – CrossFit Tempo Back Squats (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Tempo Back Squats (3-second descent) @ 60–65% TABATA THAT (AMRAP – Reps) Tabata Air Squats Tabata Pullups Tabata Lunges Tabata Ring Rows – Each Tabata is 8 rounds of :20 of work and :10 of rest.Read More

American Fitness Co – CrossFit Power Clean and Jerk Every 1:30 x 6 sets 2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6 HERKY JERKY (10 Rounds for time ↓ shorter is better) Every 3:00 x 10 Rounds: 10 Dumbbell Push Jerks (50/35) 200m RunRead More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Jog 2:00–4:00 2 Rounds 10 Air Squats 8 Reverse Lunges 8 Single Arm Dumbbell Strict Press (each) 4:00–8:00 2 Rounds 6 Dumbbell Push Press (light) 50ft Farmer Carry (light) 10 Walking Lunge Steps Workout Prep: 1...Read More

American Fit Co Northwest – CrossFit Metcon (AMRAP – Reps) Teams of 2 6 sets (each/1:1) 3:00 AMRAP Odd Sets: 5 00/450m Row/Max Double Unders Even Sets: 400m Run/Max Meter BikeRead More

American Fitness Co – CrossFit Back Squat Build to a 3RM Back Squat Bees Everywhere! (Time) 25 Toes to Bar 50 Wall Balls (20/14) 25 Toes to Bar 50 Wall Balls (20/14) 25 Toes to BarRead More

American Fit Co Northwest – CrossFit Metcon (Time ↓ Shorter is Better) 600m Run 25 Bench Press (115/75) 5 Wall Walks 600m Run 20 Bench Press (115/75) 4 Wall Walks 600m Run 15 Bench Press (115/75) 3 Wall Walks 600m Run 10 Bench Press (115/75) 2 Wall Walks 600m Run 5 Bench Press (115/75) 1...Read More

American Fit Co Northwest – CrossFit Squat Clean (Every 1:00 x 10 sets 2 Squat Cleans (singles) *building to workout weight) Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 16/13 Calorie Row 8 Lateral Burpee Over Bar 2 Squat Cleans (185/125)Read More

American Fit Co Northwest – CrossFit Gymnastics (Strict Pull Up) (Checkmark) Warm-up (All Levels): Complete 2 rounds of: 20 Scap Pull Ups 5 Strict Pull Ups OR 5 Ring Rows Level 1: 8 minutes to work up to 1 set of Max Unbroken Band Assisted Pull Up *Recommended to warm up with a few very...Read More

American Fit Co Northwest – CrossFit Metcon (2 Rounds for time ↓ shorter is better) 21-15-9 Calorie Air Bike Goblet Squats (50/35) Women’s Calories (16-12-8) -rest until the 8:00 mark- 45/36 Calorie Air Bike 45 Goblet Squats (50/35) Metcon (Checkmark) 3 Sets: 10 Kettlebell RDLs 10 Hip Extensions :20 Glute BridgesRead More