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

American Fit Co Northwest – CrossFit Fontainebleau (AMRAP – Reps) RX: 60/50/40 Calorie Bike 10 Bench Press (205/145) 60/50/40 Calorie Bike 20 Bench Press (185 /125) 60/50/40 Calorie Bike 30 Bench Press (155/105) 60/50/40 Calorie Bike 40 Bench Press (135/85) 60/50/40 Calorie Bike 50 Bench Press (95/65)Read more

American Fit Co Northwest – CrossFit CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time Cap: 16 minutes F: 65, 75, 85lb (29, 34, 38kg) M: 95, 115, 135lb (43, 52, 61kg) *If capped, record rep count in the comment boxTo learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click hereRead more

American Fit Co Northwest – CrossFit Versace Mansion (Time) 25-50-75 Calorie Row 5-15-25 50ft Shuttle Runs 25-50-75 Calorie Bike (Women’s Calories: 20-40-60)Read more

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 7 sets 3 Back Squats @72-75% Gymnastics: Ring Muscle-Ups (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-Read more