American Fit Co Northwest – CrossFit Power Clean + Hang Power Clean (AMRAP – Reps) Every 1:00 × 12 sets 1 Power Clean + 1 Hang Power Clean “Classic GWEN” (Time) RX: 15-12-9 Clean and Jerk (you choose weight) Sets must be completed unbroken (touch and go) (Scored by Time)Read more

American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) 3 Rounds @Smooth Zone 2 Effort: 3 Min Run 3 Min Row 3 Min Ski 3 Min Bike Movement & Mobility 3 Rounds 5 World’s Greatest Stretch (per side) 8 Jefferson Curl (light) 1:30 Deep Squat Hold 10 Thoracic Rotations (per side) World’s Greatest Stretch Jefferson Curl Deep Squat Hold Wall Thoracic RotationsRead more

American Fit Co Northwest – CrossFit Deadstop Deadlift Every 2:00 x 5 sets 3 Deadstop Deadlifts @ 70% OR RPE 7 World War Z (Checkmark) 2 Rounds: 1600m Run 15 Deadlifts (275/175)Read more

American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 9 min EMOM: Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can Min 2: 15-30 Second Hollow Body Hold Min 3: Rest minute Level 2: 9 min EMOM: Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall Min 2: 15-30 Second Hollow Body Rock Min 3: Rest minute Level 3: 9 min EMOM: Min 1: 30 Second Max Distance Handstand Walk Min 2: 30 Second Max Hollow Body Rock Min 3: Rest minute Max Velocity (Time) 5 Sets: AMRAP 2 20/15/12 Calorie Bike Max Handstand Pushups Rest 1:00Read more

American Fit Co Northwest – CrossFit Cindy Lou WHO? (AMRAP – Reps) AMRAP 20: 1,2,3,4,5…. Pullups 2,4,6,8,10…Pushups 3,6,9,12,15 Air Squats Upperbody Pulling 3 Sets: Max Strict Pullups 10 Ring RowsRead more