American Fit Co Northwest – CrossFit Metcon (5 Rounds for time) Every 5:00 (5 sets) 400m Run 25/20/15 Calorie Bike *Rest remainder of time Optional Accessory (Checkmark) 4 sets 12 Incline Dumbbell Hammer Curls @ RPE 8/10 12 Barbell Skull Crushers @ RPE 8/10 -rest 1:00 between sets- Incline Dumbbell Hammer Curls Barbell Skull Crushers Optional Accessory (Checkmark) Tabata 8 sets (4:00) 20 seconds Max Banded Bicep Curls 10-second rest -rest 2:00- Tabata 8 sets (4:00) 20 seconds Max Banded Tricep Extensions 10-second rest Banded Bicep Curls Banded Tricep Pull DownsRead more

American Fit Co Northwest – CrossFit PLUNDER (AMRAP – Reps) 10 Rounds: AMRAP 1 100m Run Max Clean and Jerks (115/75) Rest 3:00Read more

American Fit Co Northwest – CrossFit Metcon (5 Rounds for time) With a partner for 5 sets (each): 50 Double Unders 1 Legless Rope Climb 100′ Sandbag Carry 1 Rope Climb Strict Pull Ups (3×3 As Slow As Possible) Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.Read more

American Fit Co Northwest – CrossFit PRESIDENTIAL FITNESS TEST (AMRAP – Reps) EMOM 30: 1 50′ Shuttle Run 10 Wallballs *If the 10 wallballs are no completes, run for remaining time Optional Accessory (Checkmark) 3 sets 10 Hanging Leg Raises 1:00 Side Plank (each side) -rest 1:00-1:30 between sets- Hanging Leg Lifts Side PlankRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3:00 Machine -into- 3 Rounds 10 Cossack Squats 8 Low Box Step Ups 10 Deadbugs 10 Double Dumbbell Sumo Deadlifts (light) Workout Prep: 2 Rounds (build effort) 4 Box Jumps (step down) 2 Sandbag or Odd Object Cleans • Confirm load and pacing • Reinforce consistency before starting Exegol (Checkmark) FREEDOM (RX): Every 1:00 (20:00) Odd Minute: 12 Box Jumps (24/20) Even Minute: 5 Sandbag Cleans (100/70) (or Axle Clean or Odd Object) (Sub 5 Power Cleans @155/105 if needed) (Scored by Completion) (KG conv: 45/32.5) INDEPENDENCE (Intermediate): Every 1:00 (20:00) Odd Minute: 10 Box Jumps (24/20) Even Minute: 5 Sandbag Cleans (70/50) (or Axle Clean or Odd Object) (Sub 5 Power Cleans @105/75 if needed) (KG conv: 32.5/22.5) LIBERTY (Beginner): Every 1:00 (20:00) Odd Minute: 10 Box Jumps (low) Even Minute: 5 D-Ball Slams...Read more