American Fit Co Northwest – CrossFit Gymnastics (Rope Climb) (Checkmark) All levels: Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach Crossover Warmup Singles Single + 1 Cross Single + 1 Cross + Single String them together Double Under Crossovers MJ (AMRAP – Rounds and Reps) AMRAP 23: 2 Rope Climbs 3 Wall Walks 23 CrossoversRead more

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Back Squats @ 72–75% OR RPE 7-8 R.A.D® Acid Athletics ’26 (Time) 10 25′ Shuttle Runs 50 Wall Ball (20/14#) (10’/9’) 10 25′ Shuttle Runs 50/40 Calorie SkiRead more

American Fit Co Northwest – CrossFit MARY POPPINS (5 Rounds for reps) AMRAP 3 x 5 Rounds: 15 Pullups 50′ Double Dumbbell Lunge (50/35) Max Dumbbell Bench Rest 2:00 Accessory Work (Checkmark) 3 sets 8 Ring Dips 12 Dumbbell Lateral Raises 8 Gorilla Rows (each side) 12 Incline Dumbbell Hammer Curls Ring Dips Bar Dips Dumbbell Lateral Raises Dumbbell Chainsaw Row Incline Dumbbell Hammer Curls Banded Bicep Curls Active Dead Hang on Rig – palms facing in (supinated grip)Read more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow (continuous, not AMRAP) 0:00–2:00: Easy Machine Build (gradually increase pace every 30 seconds) 2:00–4:00: 10 Alternating Cossack Squats 8 Plank Shoulder Taps (each side) 6 Single Dumbbell Deadlifts (each arm, light) 4:00–6:00: 8 Alternating Dumbbell Hang Power Snatches (light) 10 Walking Lunges (bodyweight) 8 Hollow Rocks 6:00–8:00: :20 Moderate Machine :10 Off x 3 rounds Workout Prep: 2 sets @ 60–70% 5/4 Calorie Machine 4 Dumbbell Snatches 4 Walking Lunges Waluigi (5 Rounds for reps) FREEDOM (RX): 5 Sets 1:00 Calorie Bike (Bike Erg or Air Bike) 1:00 Dumbbell Snatch (50/35) 1:00 Walking Lunge Steps 1:00 Rest (Scored by Total Reps each Round) (KG conv: 22.5/15) INDEPENDENCE (Intermediate): 5 Sets 1:00 Calorie Bike 1:00 Dumbbell Snatch (35/25) 1:00 Walking Lunge Steps 1:00 Rest (KG conv: 15/10) LIBERTY (Beginner): 5 Sets 1:00 Calorie Bike...Read more

American Fit Co Northwest – CrossFit “Mayhem Classic Chipper” (Time) RX: Teams of 2 40 Burpee Box Get Over (30) 6 0/50 Calorie Air Bike 8 0 Wall Balls 40 Burpees Pullups 8 0 Wall Balls 6 0/50 Calorie Air Bike 40 Burpee Box Get Over (30)Read more