American Fit Co Northwest – CrossFit RUBBOARD (AMRAP – Reps) 4 x AMRAP 3: 21 Ab Mat Situps 15 Box Jump Overs (24/20) 9 Power Cleans (135/95) Max Toes to Bar in remaining time *rest 3:00 between AMRAPs Accessory (Checkmark) Tabata 8 sets (4:00) 20 seconds Superman Hold 10-second rest Tabata 8 sets (4:00) 20 seconds Hollow Hold 10-second rest SupermansRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 2 rounds :30 Easy Machine 5 Air Squats 5 Hand Release Push-Ups 5 Scap Pull Ups -Into- 2 rounds :30 moderate Machine 8 Russian Kettlebell Swings (light) 4 Burpees (Add in other options for movements if needed) Workout Prep: 1 Set @ 70% 5-10 reps of Chosen Movement The Anthem Army (Checkmark) FREEDOM (RX): Every 1:30 (10 sets) Athlete Choice of Movement… Options: 15/12 Calories (Any Machine) 15-20 Burpees 15 Push-Ups + 10 Burpees 25 Russian Kettlebell Swings (moderate) (Scored by Completion) INDEPENDENCE (Intermediate): Every 1:30 (10 sets) Athlete Choice of Movement… Options: 12/10 Calories (Any Machine) 12-16 Burpees 12 Push-Ups + 8 Burpees 20 Russian Kettlebell Swings (moderate) LIBERTY (Beginner): Every 1:30 (10 sets) Athlete Choice of Movement… Options: 10/8 Calories (Any Machine) 10 Up Downs 8 Floor Plate Press + 8...Read more

American Fit Co Northwest – CrossFit Metcon (Time) Teams of 2 150 Wall Balls (20/14) 150 Pull Ups 150 Dumbbell Bench Press (50/35) 150 Box Jump Overs (24/20)Read more

American Fit Co Northwest – CrossFit Power Snatch POWER SNATCH EMOM 10: Building to 80–85% and complete 3 Singles at that weight. Metcon (Time) 5 Rounds: 10 Back Rack Lunges (135/95) 300m RunRead more

American Fit Co Northwest – CrossFit The Anthem Army (Checkmark) Every 1:30 (10 sets) 7 Strict Pullups 14 Push-Ups 21 Russian Kettlebell Swings (moderate) Consistent Calories (Any Machine) Accessory (Checkmark) 3 sets 10 DB Spider Curls @ moderate weight – maintain quality 10 Tricep Dips @ moderate weight – maintain quality -rest 1:00 between sets- DB Spider Curls Tricep DipsRead more