American Fit Co Northwest – CrossFit Back Rack Lunge BACK SQUAT Every 2:00 × 5 sets 3 (each leg) Back Rack Lunges Bluey and Bingo (5 Rounds for time) Every 4:00 (5 sets) 12/10 Calorie Air Bike 12 Dumbbell Front Squats (50s/35s) 12 Toes to Bar (Score each set for Time)Read more

American Fit Co Northwest – CrossFit Deadlift Every 2:00 × 5 sets 3 Deadlifts @65% For Real Life! (Time) 15-12-9-6-3 Deadlift (185/125) Burpee Box Jump Overs (24/20)Read more

American Fit Co Northwest – CrossFit Keepy Uppy (3 Rounds for time) FREEDOM (RX) 3 Sets 9-12-15 Calorie Row 25-25-25ft Handstand Walk (or 3-3-3 Wall Walks) -rest 3:00 between sets- (Women Calories: 8-10-12) Metcon (Checkmark) 4 Sets: 6 Barbell Shoulder Press 8 Double DB Seated Press 10 Banded Pushups 12 Barbell Curl Rest 2:00Read more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 1:00 Machine 5 Roll and Reach 10-second SIngle Leg Glute Bridge Hold (each) 10 Russian Kettlebell Swings(light) 20 Single Unders Workout Prep: 2 Sets 4 Kettlebell Swings (workout weight) 10 Single Unders French Onion Soup (Time) FREEDOM (RX): 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (Scored by Time) (KG conv: 24/16 KB) INDEPENDENCE (Intermediate): 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG conv: 16/12) LIBERTY (Beginner): 8 rounds 10 Russian Kettlebell Swings (light) 30 Single Unders Workout Option 2 Recovery Workout (Checkmark) 45 Minute Cardio of choice (Run, Row, Bike, or Ski) *Mixed in as you see fit: 6-8 x 30 second higher effort bouts. **Zone 2 pace in remaining times. Fartlek Row Workout Option 3 Mayhem Racing (Time) Warm-up: AMRAP 8:00 1:00 easy cardio (rotate rounds...Read more

American Fit Co Northwest – CrossFit Mulligatawny (AMRAP – Rounds and Reps) RX: Teams of 2 20:00 AMRAP 200m Run (together) Partner 1: 15 Burpee over Line Partner 2: 15 Toes to Bar Switch. Both partners complete Burpees and Toes to Bar in the round.Read more