American Fit Co Northwest – CrossFit Shoulder Press Build up to a 1RM Shoulder Press Red Sox (3 Rounds for time) RX Every 5:00 (3 sets) 75 Double Unders 25 Push Ups 50 Double Unders 15 Dumbbell Bench Press (50s/35s) (Score by Time each set)Read more

American Fit Co Northwest – CrossFit Back Squat Build up to a 1RM Back Squat Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Read more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 20-second Hollow Hold 8 Abmat Sit Ups 5 Hanging Knee Raises 10-second Superman Hold Workout Prep: 2 Sets 4 GHD Sit Ups (controlled) 4 Toes to Ring or Toes to Bar Olive Green (Checkmark) FREEDOM (RX): Every 1:00 (10:00) Minute 1: 15 GHDs (or V-ups) Minute 2: 10 Toes to Ring (or 8 Toes to Bar) (Scored by Completion) INDEPENDENCE (Intermediate): Every 1:00 (10:00) Minute 1: 12 GHDs (or V-ups) Minute 2: 8 Toes to Ring (or 6 Toes to Bar) LIBERTY (Beginner): Every 1:00 (10:00) Minute 1: 12 Sit Ups Minute 2: 10 Hanging Knee Raises Workout Option 2 Recovery Workout (Checkmark) 30-45 Minute Row @Zone 2 Pace * Every 5 minutes, stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold Double Kettlebell Overhead Carry Hollow Hold...Read more

American Fit Co Northwest – CrossFit Spearmint (AMRAP – Rounds and Reps) RX Teams of 3 25:00 AMRAP Partner 1: 400m Run (or 16x50ft Shuttle Run) Partner 2: AMRAP 50ft Dumbbell Farmer Carry (50s/35s) 8 Burpee Box Get Overs @ 24/20 Partner 3: Rest -Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off. (Scored by Total Rounds + Reps)Read more

American Fit Co Northwest – CrossFit Power Clean Every 2:30 × 5 sets 2 Power Cleans (heavy) Lime Green (Time) RX: 6 Rounds 3 Wall Walks 6 Power Cleans (135/95) 12 Pull UpsRead more