American Fit Co Northwest – CrossFit Metcon (Checkmark) Teams of 3: 10,000m/9,000m C2 Bike or 12,500m/10,000m Echo Bike 150 Toes to Bar 150 Wallballs 150 Pushups *Split Reps as Needed *One Person Biking, Other 2 on MovementRead more
American Fit Co Northwest – CrossFit Power Snatch Every 1:00 x 10 sets 2 Power Snatch (singles) @ 65% OR RPE 6 Porsche 911 (Time) RX: 75/60 Calorie Row 50 Burpee Over Bar 25 Power Snatch (135/95) (Scored by Time)Read more
American Fit Co Northwest – CrossFit Team Jerry (Time) RX: “Team Jerry” Teams of 2 1 Mile Run (together) 2000m Row (split) 1 Mile Run (together) Mayhem Mini-Pump – Glutes (Checkmark) 4 Rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Back Rack Box Step Ups (each side) @ moderate weight -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds Weighted Hip Thrusts Back Rack Step UpsRead more
American Fit Co Northwest – CrossFit Metcon (Checkmark) Level 1: 9 min EMOM: Min 1: 6 Single Arm DB Row per arm Min 2: Max Ring to Chest Hold (30 sec cap) Min 3: Bike Level 2: 9 min EMOM: Min 1: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups Min 2: Ring Swing Drill: 5 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder. Min 3: Bike Level 3: 5 sets: 1:00 AMRAP 8/6 Calorie Bike Max Ring Muscle Ups in the remaining time -Rest 1 minute between sets- Lincoln Continental (AMRAP – Rounds and Reps) RX: 15:00 AMRAP 3-6-9-12… Chest to Bar Pullups Air Bike Calories * 30ft Bodyweight Lunge between rounds (women’s calories: 2-4-6-8…)Read more
American Fit Co Northwest – CrossFit Clean Pull + Hang Clean + Front Squat (Weightlifting Variable Reps & Sets) Every 2:00 × 6 sets 1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7 VW Beetle (AMRAP – Rounds and Reps) FREEDOM (RX): 4 sets 3:00 AMRAP 20 Box Step Overs (20) 10 Deadlifts (155/105) -rest 1:00 between sets- * Start where you left off each timeRead more
