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 Wall Walks Optional Accessory (Checkmark) 3 sets 10 Ring Push Ups 10 Dumbbell Rollovers -rest 1:30-2:00 between sets- Dumbbell RolloversRead 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 small sets 3-5 reps, and rest about 60 seconds before going for your big max set Level 2: 8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups *Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set Level 3: 8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up *Recommended rest would be about 90 seconds between attempts. You can use a dumbbell between your legs or attach weights to a belt....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