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

American Fit Co Northwest – CrossFit Power Clean + Push Jerk Every 1:00 (10:00) 1 Clean and Jerk (build to heavy) Flamingo Park (Time) 8 Rounds 8 Toes to Bar 8 Double Dumbbell Deadlifts (50/35)Read more

American Fit Co Northwest – CrossFit Bench Press (Every 2:30 × 4 sets 3 Bench Press @72-75%) Ocean Drive (3 Rounds for time) Every 8:00 (3 sets) 15/12 Calorie Air Bike 15 Box Jump Overs (24/20) 30 Push Ups 15 Box Jumps Overs (24/20) 15/12 Calorie Air Bike (Scored by Time each set)Read more