American Fit Co Northwest – CrossFit Pistachio (8 Rounds for time) RX 4 Rounds: 25/20 /15 Calorie Bike 10 x50ft Shuttle Run 50 Single Unders 25/20 Calorie RowRead more

American Fit Co Northwest – CrossFit Weighted Pull-ups (Weightlifting Variable Reps & Sets) Turquoise (AMRAP – Reps) Rx: 3 sets 3:00 AMRAP 100ft Single Dumbbell Walking Lunge (50/35) Max Burpee Over Dumbbell -rest 2:00 between sets-Read more

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Deadlifts @78-82% Forest Green (3 Rounds for time) RX: 21-15-9 Calorie Row Kettlebell Swings (53/35) -rest till 7:00- 21-15-9 Calorie Row Toes to Bar -rest till 14:00- 21-15-9 Toes to Bar Kettlebell Swings (53/35) (Women’s Calories: 16-12-8) (Scored by Time each set)Read more

American Fit Co Northwest – CrossFit Front Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Front Squats @78-82% Emerald (2 Rounds for time) RX: AMRAP 12: 1, 2, 3, 4, 5….. Front Squat (135/95) 3, 6, 9, 12, 15….. Dumbbell Bench PressRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 5:00 AMRAP 100m Easy Jog 5 Ring Rows 5 Scap Pull Ups 10-second Hollow Hang Workout Prep: 2 Sets 60m Run building to pace 2 Strict Pull Ups Miami Beach Boardwalk (10 Rounds for time) FREEDOM (RX): Every 1:00 (10:00) 100m Run 5 Strict Pull Ups (Scored by Time each set) INDEPENDENCE (Intermediate): Every 1:00 (10:00) 100m Run 3 Strict Pull Ups LIBERTY (Beginner): Every 1:00 (10:00) 50m Run 6 Ring Rows Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 3000m Bike Erg OR 1200m Run OR 90/72 calorie Air Bike 2000m Row 1000m Ski OR 60/48 calorie Air Bike If possible, try to do 3 different cardio choices using whatever options are available to you. Workout Option 3 Mayhem Racing (Time) Warm-up: 2 Rounds: 1 minute Run, Row, or Ski...Read more