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

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Run or Jog 10 Air Squats 6 Up Downs 20-second Plank (elbows) Workout Prep: 2 Sets 6 Burpee to Bar @ workout height 1x50ft Shuttle Run at workout pace Hammerbarn (Time) FREEDOM (RX): 21-18-15-12-9-6 Burpee to Bar (6in) 5x50ft Shuttle Run after each set (Scored by Time) INDEPENDENCE (Intermediate): 18-15-12-9-6-3 Burpee to Bar (6in) 5x50ft Shuttle Run after each set LIBERTY (Beginner): 12-10-8-6-4-2 Up Downs 4x50ft Shuttle Run after each set Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 2000m Row 100m Sandbag Bear Hug Carry (150/100) 1000m Ski or 60/50 calorie Air Bike 100m Farmers Carry (2×70/50) * Sub 1 minute plank hold for Sandbag Carry if sandbags aren’t available. Advanced: Plank on low rings. Workout Option 3 Mayhem Racing (4 Rounds for reps) Warm-up: AMRAP...Read more

American Fit Co Northwest – CrossFit Magic Xylophone (Time) Teams of 2 1000/900m Row 40 Squat Cleans (95/65) 1000/900m Row 30 Squat Cleans (115/85) 1000/900m Row 20 Squat Cleans(135/95) 1000/900m Row 10 Squat Cleans (155/105) 1000/900m Row 5 Squat Cleans (185/125)Read more

American Fit Co Northwest – CrossFit 26.2 (Time) 80′ Single Dumbbell Overhead Walking Lunge (50/35) 20 Dumbbell Snatches (50/35) 20 Pullups 80′ Single Dumbbell Overhead Walking Lunge (50/35) 20 Dumbbell Snatches (50/35) 20 Chest to Bar Pullups 80′ Single Dumbbell Overhead Walking Lunge (50/35) 20 Dumbbell Snatches (50/35) 20 Ring Muscle Ups CAP 15:00Read more

American Fit Co Northwest – CrossFit Metcon (Checkmark) 400/300 Calorie Bike Partner 1: Bike Partner 2: Carry (Farmer’s, Suitcase, Sandbag) *switch as neededRead more